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
Power Clean & Push Jerk EMOM (7 Minutes to Warm up)
10 Minute EMOM – Complete 2 sets of 1 Power Clean and 1 Push Jerk for 10 minutes
Metcon
Parker (AMRAP – Reps)
1 Minute of Air Squats
2 Minutes of Double Unders
3 Minutes of HR Push-ups
4 Minutes of AbMat Situps
5 Minutes of Pull-ups