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
Hang Power Clean (3-3-3)
Record your Heaviest Set of 3 Reps. Annotate all 3 sets in comments.
Metcon
Metcon (AMRAP – Reps)
2 Man Teams
For Time:
100 Hang Power Cleans 95/65
100 OH Lunge w/ Med Ball 20/14
400m Run w/ Med Ball 20/14
100 Push Press 95/65
100 Ball Slams 20/15
400m Run w/ Med Ball 20/14
100 SDHP 95/65
100 Box Jumps 24/20