CrossFit Jacked – CrossFit
Weightlifting
Overhead Squat (20 minutes to work to a heavy single)
Metcon
Metcon (Time)
Wal-Mart
17 Minute Time Cap
8 Rounds
35 Double Unders
10 DB Squat Jumps 35/20 (1 Dumbbell)
5 Power Clean and Jerks
1st 2 Rounds: 95/65
2nd 2 Rounds: 115/85
3rd 2 Rounds: 135/95
4th 2 Rounds: 155/105
*use 1 Dumbbell for Squat Jumps
SQUAT JUMPS
– Hold onto the squats without dropping the DB
CLEAN AND JERKS
– String together the lighter weights and work through quick singles at the heavier weights