SEALFIT Strength Mash-up (AKA “The J-Bird)
Every Two Minutes for 16 Minutes (8 Rounds)
Power Clean, 1 Repetition
Hang Squat Clean, 1 Repetition
Front Rack Alternating Lunge, 4 Repetitions (2 Each Leg)
Push Jerk, 4 Repetitions
Rest as needed then,
“NTOA EVOLUTION #5”
As Many Pull-ups As Possible in 1:00 (first 5 rep’s must be strict)
Note: This is a complex favored at SEALFIT, and it’s a good one! Keep the weight in hand the entire set – dropping the bar early constitutes a foul. Add weight each set, or maintain a challenging load for all eight rounds. Compare today’s workout to September 15, 2020 and try to set a new record.
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