CrossFit Jacked – CrossFit
Weightlifting
Snatch (20 minutes to build to a heavy single)
Metcon
Metcon (AMRAP – Rounds and Reps)
Big Bird
18 Minute AMRAP
20 Alt Dumbbell Snatches 50/35
20/15 Cal Row or Bike
20 DB Box Step-Ups 24/20 (Use same weight from DB Snatch)
20 Pull-ups
*Looking to complete 3+ to 4+ rounds, or rounds taking less than 6 minutes to complete
DUMBBELL MOVEMENTS
– Pick a weight that you can complete the snatches and box step-ups with 1 break max each round
– For the dumbbell snatches, alternate hands every rep for a total of 20 reps
– For the box step-ups, hold the dumbbell however you’d like and alternate legs for a total of 20 reps
If short on machines, stagger heats by 2 minutes