CrossFit Jacked – CrossFit


Run 200m

General Stretching (5 min)

1 min. Tabata of each movement (:20 on/:10 off)

-Bottom of air squat holds

-Low plank hold (on elbows)

-Mountain climbers

-Push ups


*rotate 2x through – 10min.


Sled Push (Time)

3 attempts – 50m sled push for time (185/125)

Metcon (3 Rounds for reps)

Fight Gone Smart – AMRAP of

Three rounds of 1 min. Stations:

-Wall-ball (20/14) (10’/9′ target)

-KB swings (55/35)

-Box Jump to 20″ box (standup fully on box)

-Push-press (75/55)

-Row (Calories)

-1 min. Rest and reset to top

Categories: WOD

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