CrossFit Jacked – CrossFit
Weightlifting
Push Press (20 minutes to complete 3 sets of 5 @ 70% across)
Metcon
Metcon (Time)
Front Runner
15 Minute Time Cap
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats
Barbell: 165/110
FRONT SQUATS
– Challenge yourself to go big, ideally unbroken
– No more than one break on the sets of 8 and 10 within the workout or go less weight
– Fight hard through the big sets of 8 and 10
RUNNING
– Runs are more important at the beginning than at the end
– Choose a pace that allows for large, preferably unbroken sets on the barbell