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