Mobile, AL CrossFit
(251) 348-7664

WOD

Spike Ball

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

20 Minute Cap

3 Rounds

100′ Walking Lunge (length of rig, down and back 2x)

20 Slam Balls 20/15

100′ Walking Lunge

20 Slam Ball Squats 20/15

*slam ball squats – hold ball wherever comfortable and treat like a goblet squat