Cinnamon Swirl

CrossFit Jacked – CrossFit


Snatch + Hang Snatch (8 minutes to complete 3 sets @ 65% of Snatch)

Perform 1 power or squat snatch followed by 1 hang power or squat snatch.

Clean Pull + Hang Clean (8 minutes to complete 3 sets @ 65% of Clean)

Hang Clean may be performed from the power or squat position.


Metcon (AMRAP – Rounds and Reps)

Cinnamon Swirl

20 Minute AMRAP

200m Run

5 Strict Pull-ups

10 Push Press 95/65

15 Deadlifts 95/65
We can expect to complete around 7-10 rounds when all is said and done

The barbell is intended to be light for the push presses and very light for the deadlifts

This should be a weight that you can complete the 10 reps unbroken in every round today

Sub strict pull-ups with banded strict pull-ups

Categories: WOD

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