05 NOVEMBER 2020


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,


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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Both of Coach’s new books make the Amazon bestseller list!


Thursday Schedule

  • CrossFit at 6AM, 8AM, 10:30AM and 4PM


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