CrossFit Jacked – CrossFit
Weightlifting
Front Squat (20 minutes to complete 5 sets of 3 @ 73%)
Metcon
Metcon (Time)
Crazy Stairs
20 Minute Time Cap
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches 115/85
– 1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
– If short on rowers, stagger heats by 4 minutes
RX+ 5 Rounds of Mary in place of 10 x Cindy. Snatches @ 135/95
1 Round of “”Mary”” is: 5 Handstand Push-ups, 10 Alternating Pistols, and 15 Pull-ups
POWER SNATCHES
– Choose a barbell weight that you could cycle for 10+ reps when fresh
– Within the workout, these will likely be completed in small sets or quick singles