CrossFit Jacked – CrossFit
Weightlifting
1 Clean Pull + 1 Hang Power Clean + 1 Power Clean (20 minutes to work to a heavy complex)
Metcon
Metcon (3 Rounds for reps)
Blockbuster
5 Minute AMRAP
Buy-In: 35/25 Calorie Row/Bike
Max Rounds of “The Chief” (135/95)
Rest 5 Minutes
5 Minute AMRAP
Buy-In: 25/18 Calorie Row/Bike
Max Rounds of “The Chief” (155/105)
Rest 5 Minutes
5 Minute AMRAP
Buy-In: 15/10 Calorie Row/Bike
Max Rounds of “The Chief” (175/125)
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
1st Bar: A weight you can cycle for 12+ reps when fresh
2nd Bar: A weight you can cycle for 6+ reps when fresh
3rd Bar: A weight you can cycle for 3+ reps when fresh
Stagger on opposite 5-minute windows if short on rowers