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
Ching-A-Ling Complex (Work to the heaviest complex possible.)
3 Hang Cleans + 2 Front Squats + 1 Split Jerk
Metcon
Metcon (Time)
20 Minute Time Cap
75 Double Unders (Scaled=150 Singles)
30 Deadlifts 135/95
200m Run
30 Hang Power Cleans 135/95
200m Run
30 Deadlifts 135/95
75 Double Unders (Scaled=150 Singles)