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