CrossFit Jacked – CrossFit
Warm-up
Warm-up (No Measure)
4 stations – 1 min. at each x 3times through
-30 sec. e/side samson stretch
-Hollow Rocks
-30 sec. e/sdie twisted cross
-Arch rocks
Metcon
Metcon (AMRAP – Rounds)
10 min. EMOM
Even- 5 strict Pullups (scale w/ ring rows, no banded pullups)
Odd- 5 Russian KB swings + 5 American Swings (athlete picks weight)
Metcon (AMRAP – Reps)
5 rounds – 2 min. on/1 min.
**15 min. clock
– 16/14 Cal Row
– Max wallballs in remaining time (20/14)
*each round begins on the rower
*score is total number of wall balls