Hit and Run

CrossFit Jacked – CrossFit


Bear Complex (The complex equals 1 rep)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
We are working to a heavy complex today of 1 rep.

This will be our baseline. We’ll work off percentages of this baseline over the next 4 weeks and retest this 1 rep complex in 5 weeks.


Metcon (Time)

Hit and Run

18 Minute Time Cap

3 Rounds

400 Meter Run

20 Alt DB Snatches 50/35

30 Goblet Squats 50/35

*use KB’s if short on DB’s

Categories: WOD

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