Deep Down

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

Categories: WOD

Previous Post:

«

Next Post:

»