Gettin’ Started

CrossFit Jacked – CrossFit


Back Squat (5 sets of 3 @ 78% in 20 minutes)

follow each set with 3 box jumps


Metcon (2 Rounds for time)

9 Minute Cap

3 Rounds

24 Wall Balls 20/14

12 Toes 2 Bar

6 Power Cleans 135/95

Rest 5 Minutes then Repeat the Above

RX+ Power Cleans 185/125

record time it takes to complete each 3 round interval
– target time per round is 2 minutes

– Wall balls should be done unbroken or 2 sets minimum. Remember to breath through the motion

– Goal for T2B is unbroken. If you struggle with T2B then make sure to break them up into 2 sets sooner then later.

– Singles on Power Cleans is a safe and efficient strategy to keep you moving. Look to hit a rep every 5-8 secs

Categories: WOD

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