CrossFit Jacked – CrossFit
Warm-up
Weightlifting
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)
Clean and Jerk (Heavy Single then 5 Reps at 90%)
Record your heavy single.
Metcon
Thruster, Burpee, Situp Ladder (Time)
Ladder 1-2-3-4-5-6-7-8-9-10
Thrusters 95/65
Lateral Burpees
Abmat Situps
We completed this workout back on 10/24. Beat your time!