Mobile, AL CrossFit
(251) 348-7664

WOD

Point Break

CrossFit Jacked – CrossFit

Weightlifting

Bench Press (20 minutes to complete 3 sets of 5)

same weight across – shoot for 70-80% of 1 rep based on feel

Metcon

Metcon (AMRAP – Rounds and Reps)

15 MInute AMRAP

5 Strict Pull-ups

10 Dumbbell Hang Clean and Jerks 50/35

15 AbMat Sit-ups
1 Dumbbell – switch arms every 5 reps