Frank the Tank

CrossFit Jacked – CrossFit


Overhead Squat (20 minutes to complete 5 sets of 3 @ 65%)


Metcon (3 Rounds for reps)

Frank the Tank

5 Minute AMRAP

Buy In: 50 Wall Balls

12 Deadlifts 185/135

12 Lateral Burpees

Rest 5 Minutes

5 Minute AMRAP

Buy In: 35 Wall Balls

9 Deadlifts 225/155

9 Lateral Burpees

Rest 5 Minutes

5 Minute AMRAP

Buy In: 20 Wall Balls

6 Deadlifts 275/185

6 Lateral Burpees

RX+ = 225/155, 275/185, 315/205
The score for each section is total reps of deadlifts and lateral burpees


– Wallballs should take no longer than 2:30, 2:00, and 1:00 respectively

– Adjust number or stick to a time cap to allow enough time on the scored portion of today’s workout


– Choose weights on the deadlifts that you can complete unbroken for the first set of each round, and within 2 sets from there on out

– Whenever there is rest built into a workout, we’re looking to keep moving for as much of the work station as possible

– Let’s aim for large sets of wallballs and deadlifts today, as these are the movements that we’d stop moving on

– With the wallball number and rep number dropping over the 3 parts, let’s aim to improve your rounds and reps with each

Categories: WOD

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