Embers Rising

CrossFit Jacked – CrossFit


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)


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 (Time)

Embers Rising

20 Minute Time Cap

2 Rounds

100 Double Unders

50 Shoulder 2 Overhead 95/65

25 Toe 2 Bar

Categories: WOD

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