Announcements
Thanksgiving Schedule
CrossFit Jacked class hours are the following during this Thanksgiving season:
Wednesday, November 23rd – 5am, 6am, 8am, 12pm, 3:30pm
Thursday, November 24th – CLOSED
Friday, November 25th – 8am, 9am
Back to normal hours of operation beginning Saturday, November 26th
CrossFit Jacked – CrossFit
Warm-up
CF Jacked-Clean Warmup (No Measure)
Wrist Mobility then:
2 Rounds
5 Hang Power Cleans (Start at Hip)
5 Hang Power Cleans (Start at Mid-Thigh)
5 Power Cleans (Start at Bottom)
5 Hang Cleans (Start at Hip)
5 Hang Cleans (Start at Mid-Thigh)
5 Cleans (Start at Bottom)
Weightlifting
Clean Pull (4 sets of 4 Reps at 110% of 1RM Power Clean)
Metcon
Metcon (Time)
Part A
25 Minute Time Cap
5 Rounds
10 Power Cleans 135/95
15 Wall Balls 20/14
Metcon (Time)
If Part A is Completed under 11 minutes, rest 3 minutes and do the following:
Part B
11 Minute Time Cap
7 Rounds for Time
10 Wall Balls 20/14
10 Pullups
If Part A is Completed Under 15 Minutes, rest 3 minutes and do Part C instead
Metcon (Time)
Part C
7 Minute Time Cap
50 Burpees for Time