Burnin’ Rubber

CrossFit Jacked – CrossFit


Shoulder Press (Complete 2 sets of 2 reps – heavy as possible)

17 minutes to complete – same weight across

Metcon (AMRAP – Rounds)

10 Minute EMOM

For the first 5 minutes:

7 Front Squats 155/105 (from ground)

For the last 5 minutes:

7 Power Cleans 135/95

RX+ FS=225/155 and PC=185/125
*scale a weight that you can do unbroken on front squats, but

still challenging.

**do singles on the power cleans…NO TOUCH AND GO even if

you can.

***Scale power cleans to be able to complete the reps in under

20 seconds.


Metcon (AMRAP – Rounds and Reps)

Burnin’ Rubber

8 Minute AMRAP

Buy In: 500m Row


10 Back Squats 135/95

10 Back Rack Lunges 135/95

15 HR Push-ups

Categories: WOD

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