Broken Road

CrossFit Jacked – CrossFit


Back Squat (5 sets of 3 reps @ 75% in 20 minutes)


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.


– 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

Categories: WOD

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