TUESDAY 190723

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 cash out with 5 Rope Climbs utilizing the most challenging technique available. 

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 ten rounds. Compare to June 18, 2019, and try to add 5 or more pounds to each set. 

Emmett is the man! 

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Today is your opportunity for the Trifecta Challenge! 

• CrossFit Masters Class (10:30AM – 11:30AM)
• Bag Class & Krav Maga (5:30PM – 6:15PM)
• Warrior Yoga (6:30PM – 7:00PM – Short Practice Tonight)

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