CrossFit Jacked – CrossFit
Warm-up
CF Jacked Warmup 3 (No Measure)
500m Row
10 Air Squats
30 Sec Dead Hang From Pullup Bar
10 Good Mornings
10 Hang Power Cleans
5 Burpees
Weightlifting
2 Front Squats + Thruster (Perform your heaviest complex.)
Perform 2 front squats and then 1 full thruster.
Think of it as 3 front squats into a push press.
Yes, you can use the rack 🙂
Metcon
Metcon (Time)
20 Minute Time Cap
6 Rounds
6 Power Cleans 185/125
20 Wall Balls 20/14
Extra Work
Toes-To-Bar (Perform a Max-Effort Set)
Scaled is:
– knees to elbows
– hanging knee raises