Buckle Up

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)

Categories: WOD

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