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
Power Clean & Push Jerk EMOM
10 Minute EMOM – Complete 2 sets of 1 Power Clean and 1 Push Jerk for 10 minutes
Metcon
Ching-A-Ling (Time)
Buy In: 37 Calorie Row
21-15-9
Alt DB Snatches 50/35
Pullups
Cash Out: 37 Calorie Row