CrossFit Jacked – CrossFit
Warm-up
CF Jacked-Clean Warmup (No Measure)
Wrist Mobility then:
2 Rounds
5 Hang Power Cleans (Start at Hip)
5 Hang Power Cleans (Start at Mid-Thigh)
5 Power Cleans (Start at Bottom)
5 Hang Cleans (Start at Hip)
5 Hang Cleans (Start at Mid-Thigh)
5 Cleans (Start at Bottom)
Weightlifting
3 Touch and Go Squat Cleans, 10 Minute EMOM (Work to a heavy 3 rep.)
as heavy as possible to remain unbroken, but keep solid technique…10 minutes to warm up to 3 rep touch and go
Metcon
Metcon (Time)
Embers Rising
20 Minute Time Cap
2 Rounds
100 Double Unders
50 Shoulder 2 Overhead 95/65
25 Toe 2 Bar