CrossFit Jacked – CrossFit
Weightlifting
2 Front Squats + Thruster (Work to a heavy complex in 20 min)
Perform 2 front squats and then 1 full thruster.
Think of it as 3 front squats into a push press.
bar comes from rack
Metcon
Metcon (Time)
Buckle Up
16 Minute Cap
500m Row/Erg or 25/18 Bike
30 Hang Squat Cleans 115/85
500m Row/Erg or 25/18 Bike
30 Push Press 115/85
RX+ 135/95
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Wall Balls (12 Seconds)
2) Wall Taps (48 Seconds)
-Squat without med ball (air squat) – stand and reach to touch wall as high as you can
-Active Recovery – Slow, Continuous Movement (No Stopping)