Chips Ahoy

CrossFit Jacked – CrossFit


Back Squat (5 sets of 3 @ 78%)

20 minutes to complete


Metcon (Time)

Chips Ahoy

20 Minute Time Cap

30 Pull-ups

400m Run

15 Overhead Squats 115/75

800 Meter Run

15 Overhead Squats 115/75

400 Meter Run

30 Pull-Ups

RX+ = 15 Ring Muscle Ups in place of pull-ups and 165/115 on OHS

– Choose a weight you can complete in 2-3 sets

– If unable to overhead squat, front squat is the next best option


Push for a little bit bigger sets on the overhead squats to minimize the amount of times you have to snatch the bar up

Common options here are 15 straight, 8-7, or 6-5-4

Categories: WOD

Previous Post:


Next Post: