CrossFit Jacked – CrossFit
Weightlifting
Power Clean (4 sets of 3 reps @ 65% across in 12 minutes)
Push Jerk (4 sets of 3 reps @ 65% across in 12 minutes)
Metcon
Metcon (AMRAP – Rounds and Reps)
If Walls Could Talk
10 Minute AMRAP
12 Deadlifts 225/155
12 Toes 2 Bar
3 Wall Walks
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Russian Twists (12 Seconds)
-Max Effort – Minimum 20 Reps (over and back is 2 reps)
2) Tuck Windshield Wipers (48 Seconds)
-Active Recovery – Slow, Continuous Movement (No Stopping)
*No rest between reps or rounds
*Total Time: 5 minutes
Russian Twist
https://www.youtube.com/watch?v=JyUqwkVpsi8
Tuck Windshield Wipers
https://www.youtube.com/watch?v=Gj4KepczDzY