Flinstones

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (Complete 5 sets of 5 reps at 75% in 17 minutes)

same weight across

Metcon

Metcon (AMRAP – Rounds and Reps)

Flinstones

20 Minute AMRAP

50 Wallballs 20/14

40/30 Cal Row/Bike

30 Toes to Bar

20 Alternating Dumbbell Snatches 50/35
Looking to complete 1 round every 8-12 minutes

WALLBALLS

Choose a weight / rep scheme that allows the 50 reps to be completed in 3 minutes or less on the first round

DUMBBELL SNATCHES

Choose a weight that allows the 20 reps to be completed under 2 minutes

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Double Unders (20 Seconds)

-Max Effort – Fast

-scaling option: Single Unders

2) Standing Calf Raise Hold (20 Seconds)

-Extend ankles fully and hold on tippy toes

3) Standing Calf Raises (20 Seconds)

-Active Recovery – Slow, Continuous Movement (No Stopping)

*No rest between reps or rounds

*Total Time: 5 minutes
record total number of dubs completed