CrossFit Jacked – CrossFit
Weightlifting
Clean and Jerk (7 minutes to complete 3 singles @ 70%)
catch in squat clean
Power Clean & Push Jerk (8 minutes to complete 4 singles @ 80% of Power Cln)
Metcon
Metcon (4 Rounds for time)
On the 5:00 x 2 Rounds
500m Row or 25/18 Cal Bike
6 Toes 2 Bar
8 Thrusters 95/65
10 American KB Swings 53/35
On the 5:00 x 2 Rounds
10 American KB Swings 53/35
8 Thrusters 95/65
6 Toes 2 Bar
500m Row or 25/18 Cal Bike
**use remaining time of each round to rest
Record your time for each of the 4 rounds – as your score is the total of these times added together