Base Camp

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (5 sets of 3 @ 78% in 20 min)

follow each set immediately with 3 box jumps 24/20

Metcon

Metcon (AMRAP – Reps)

Base Camp

15 Minute AMRAP

1 Round of “Strict Cindy”

1 Power Clean and Jerk

1 Round of “Strict Cindy”

2 Power Clean and Jerk

1 Round of “Strict Cindy”

3 Power Clean and Jerk



Add 1 Power Clean and Jerk per round

RX: 135/95 – RX+: 165/115

***score is total reps completed***
-1 round of Cindy has 30 reps

– We alternate between an upper body pull, upper body push, and lower body push

– Because we’re always switching muscle groups, you’ll be able to better maintain intensity without burning out

– Within the workout, choose variations that allow you to complete the pull-ups and push-ups within 2 sets each

Categories: WOD

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