CrossFit Jacked – CrossFit
Weightlifting
Front Squat (4 sets of 2 reps @ 85% – same across)
20 minutes to complete
Metcon
Metcon (Time)
Escape From Wonderland
20 Minute Time Cap
3 Rounds
75 Double Unders
50 Air Squats
25/18 Calorie Row
RX+
2 Rounds
150 Double Unders
50 Thrusters 45/35
35/25 Cal Row
then CASH OUT
rest 2 min directly into…
30 Power Cleans 185/125
GENERAL
– Having a goal on when you would like to finish each round or movement can be helpful in staying on track
– For example, you could have a goal of finishing each round in 5 minutes
– You could also break that round goal into movement goals such as 1:30 for the rope, 1:30 for the squats, and 2 minutes for the row
DOUBLE UNDERS
– Looking to complete these in 1-3 sets
1 Set: 75
2 Sets: 50-25 or 40-35
3 Sets: 25-25-25 or 30-25-20
AIR SQUATS & ROW
– We won’t stop on either of these movements
– Focus on quick transitions from movement to movement and finding a steady, moderate pace on each
*stagger heats by 2 min if short on rowers