Benchmark Tuesday!

CrossFit Jacked – CrossFit

Warm-up

CF Jacked-Clean Warmup (No Measure)

Wrist Mobility then:

2 Rounds

5 Hang Power Cleans (Start at Hip)

5 Hang Power Cleans (Start at Mid-Thigh)

5 Power Cleans (Start at Bottom)

5 Hang Cleans (Start at Hip)

5 Hang Cleans (Start at Mid-Thigh)

5 Cleans (Start at Bottom)

Weightlifting

Ching-A-Ling Complex (17 minutes to work to a heavy complex)

3 Hang Cleans + 2 Front Squats + 1 Split Jerk

Metcon

WB/KB/Box/HRPU (AMRAP – Rounds and Reps)

16 MInute AMRAP

20 Wall Balls

16 American KB Swings 53/35

12 Box Jumps 24/20

8 Hand-Release Pushups

Categories: WOD

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