1.) 30 Day Paleo Challenges starts Friday, 7/11. Meeting at 10 AM about rules and details.
2.) Ladies, join us on Sunday, 7/12 at 11:00 AM for a FREE self-defense seminar! Register here: crossfitblackbeard.com/FIGHTBACK
3.) JULY’S FREE MONTH CONTEST: The athlete who works out at the box the most number of times in July will get a FREE MONTH in August! We will be judging by log ins to Mind Body AND submissions to Whiteboard.
Behind the neck split jerk
8 sets of 1 rep
Work up to a heavy single; Rest 2 minutes between sets.
5 minute AMRAP of: