CrossFit Jacked – CrossFit
Weightlifting
Metcon
Front Squat (20 minutes to work to a heavy single)
Black and Blue (Time)
10 Minute Time Cap
5 Rounds
10 Power Cleans 135/95
10 Burpees
* Manage the first 3 rds so you can sprint the last 2.
** Power Cleans
– If you know stringing reps together is going to cause you to rest a lot, do quick singles from the very beginning
– If you’re a stud on the barbell and know it won’t be an issue, try and hold on for 10 unbroken each round
– If you’re somewhere in the middle, try and break the clean up into 2 or 3 sets (5-5, 4-3-3)
*WOD last completed on April 8th