CrossFit Jacked – CrossFit


Front Squat Warmup (No Measure)

Pigeon Stretch (1 Minute each leg)

5 Air Squats – 3 Sec Pause

10 Mountain Climbers

Squat to Stand w/ Reach + Toe Lift

Wrist Mobility


Clean and Jerk (Perform a heavy single and then 5 reps at 90%)

12 minutes to complete your heavy single and 8 minutes to complete 5 reps at 90% of your heavy single.

Record your heaviest single.


Thruster, Burpee, Situp Ladder (Time)

Ladder 1-2-3-4-5-6-7-8-9-10

Thrusters 95/65

Lateral Burpees

Abmat Situps
20 Minute Time Cap. Add 1 second to your score for each rep not completed.

Extra Work

Double Unders: AMReps 3 Mins (AMRAP – Reps)

Complete as many Double Unders as possible in 3 minutes

Categories: WOD

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