20170823

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)

Categories: WOD

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