CrossFit Jacked – CrossFit
Weightlifting
Front Squat (4 sets of 3 reps – same weight across)
20 minutes to complete
Metcon (Weight)
6 Minute EMOM
Spend 5 minutes warming up then…
2 Power Clean + 1 Hang Clean (power or squat) every minute for 6 minutes
complex must be unbroken. reset bar at the hips, not from the ground.
Metcon
Metcon (Time)
Deep Down
4 Rounds
12 Minute Time Cap
10 Push Press 135/95
10 Lateral Burpees
15 Wall Balls 20/14
add 1 second to your score for each rep not completed