CrossFit Jacked – CrossFit
Weightlifting
Back Squat (20 minutes to work to a 1RM)
Metcon
Flinstones (AMRAP – Rounds and Reps)
20 Minute AMRAP
50 Wallballs 20/14
40/30 Cal Row/Bike
30 Toes to Bar
20 Alternating Dumbbell Snatches 50/35
Looking to complete 1 round every 8-12 minutes
WALLBALLS
Choose a weight / rep scheme that allows the 50 reps to be completed in 3 minutes or less on the first round
DUMBBELL SNATCHES
Choose a weight that allows the 20 reps to be completed under 2 minutes
**WOD last completed on 12/2