Air Fryer

CrossFit Jacked – CrossFit


Back Squat (20 minutes to complete 8 sets of 3 @ 88%)


Metcon (Time)

Air Fryer

15 Minute Cap

3 Rounds

50 Air Squats

10 Power Clean and Jerks 135/95


Metcon (AMRAP – Reps)

5 Rounds

1) Hand Release Push Up (20 Seconds)

2) Plank Hold (20 Seconds)

-This is to be performed at the top of the push up position on hands; elbows locked

-Maintain hollow body position in plank

3) Floor Press w/ DB (20 Seconds)

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

-Turn over on back and press light DB up towards sky.

-Use appropriate weight that will be challenging, but doable.

Categories: WOD

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