CrossFit Jacked – CrossFit
Weightlifting
Back Squat (5 sets of 3 reps @ 75% in 20 minutes)
Metcon
Metcon (Time)
Broken Road
20 Minute Time Cap
4 Rounds
15 American KB Swings 53/35
15/12 Cal Row or Bike
Directly Into…
4 Rounds
20 AbMat Sit-ups
200m Run
*Athletes start on opposite sides of the workout if short on rowers.
STRATEGY
– On the first round, challenge yourself for unbroken kettlebell swings and adjust row pace as needed
– Swings are the only place we would stop, so we want to push there
– On the second round challenge yourself for fast runs and recover on the sit-ups
– Fast run makes more of a difference than fast sit-ups