CrossFit Jacked – CrossFit
Weightlifting
Power Clean (20 minutes to work to a 1RM)
Metcon
Metcon (Time)
Double Header
20 Minute Time Cap
Buy In: 750m Row or 35/25 Cal Bike
then…
50-40-30-20-10
Double Unders
AbMat Sit-ups
then…
Cash Out: 750m Row or 35/25 Cal Bike
*Stagger heats by 4 minutes if short on rowers.
– Hold back on the first row to set yourself up for a good, “Annie”.
– Smash the last row, using the round of 10 as your transition round.