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 and Jerk (Find Your 1 Rep Max)
Metcon
Big John (AMRAP – Reps)
13 Minute AMRAP
2k Row
then:
Complete as many Power Clean & Jerks at 155/105 in remaining time.
Score is total C&J at end of 13 minutes.