I have been receiving requests to help athletes with additional work. We’re going to experiment with this.

There is now an additional section titled “Extra Work” that can be done after class should you like to take part in it. This isn’t required but should help you with strength and stamina.

CrossFit Jacked – CrossFit


Warmup 2 (No Measure)

3 Rounds

10 PVC Pass Throughs

10 OH Squats (Bar)

10 Hang Snatches (Bar)

5 Burpees


Push Press (Find Your 3 Rep Max)


Extra Work

Metcon (No Measure)

Superset for 3 Rounds

Bicycle Kicks (Max Reps in 30 sec)

Reverse Crunch (Max Reps in 30 sec)

Side Plank Wind Mill (Perform 10 reps with each side per set)

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

15 Wall Balls 20/14

10 Push Press 115/75

–then 4 minute rest–

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

15 Ball Slams 20/15

10 Sumo Deadlift High Pulls 115/75

Categories: WOD

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