CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Runny Nose
45 Minute Time Cap
Partner WOD
2 Rounds
80 Back Squats 155/105
400m Run Together
60 Hang Power Cleans 135/95
400m Run Together
40 Push Jerks 115/85
400m Run Together
Runny Nose
45 Minute Time Cap
Partner WOD
2 Rounds
80 Back Squats 155/105
400m Run Together
60 Hang Power Cleans 135/95
400m Run Together
40 Push Jerks 115/85
400m Run Together
Broken Road
20 Minute Time Cap
4 Rounds
15 American KB Swings 53/35
15/12 Cal Row or Bike
Directly Into…
4 Rounds
20 AbMat Sit-ups
200m Run
*Athletes start on opposite sides of the workout if short on rowers.
STRATEGY
– On the first round, challenge yourself for unbroken kettlebell swings and adjust row pace as needed
– Swings are the only place we would stop, so we want to push there
– On the second round challenge yourself for fast runs and recover on the sit-ups
– Fast run makes more of a difference than fast sit-ups
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