Annie’s On The Run

CrossFit Jacked – CrossFit


Paused Back Squat (20 minutes to complete 5 sets of 5 reps @ 65%)

Hold 3 Second Pause at the Bottom.
Base percentage off 1RM Back Squat (no pause)


Metcon (Time)

Annie’s On The Run

20 Minute Time Cap

100 Double Unders, 50 Sit-ups, 200 Meter Run

80 Double Unders, 40 Sit-ups, 200 Meter Run

60 Double Unders, 30 Sit-ups, 200 Meter Run

40 Double Unders, 20 Sit-ups, 200 Meter Run

20 Double Unders, 10 Sit-ups, 200 Meter Run

Know your abilities on the rope and take the 300 total reps into account

Break these up like you would 300 for time


Push these more than you want to, especially the first two rounds

Won’t really effect the runs at all

Just going 2 seconds slower on each rep over the course of the 150 is a 5 minute difference in time


Balance this station out with the double unders

Runs are less important at the beginning of the workout and more important at the end

Categories: WOD

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