Hang Glide

CrossFit Jacked – CrossFit


Metcon (7 Rounds for time)

Hang Glide

7 Rounds, On the 3:00

18/12 Calorie Row or Bike

5 Hang Power Cleans

RX: 75/55, 95/65, 115/75, 135/95, 155/105

RX+: 135/95, 155/105, 185/125, 205/145, 225/155
Score each round with time it takes to complete.


General timeline we’re looking for today:

90 Seconds For the Row

30 Seconds For the Hang Power Cleans

60 Seconds For Rest and Weight Change


Choose a moderate pace on the rower that gets you to the barbell under control

Rower becomes less important the heavier the weight gets

Spread this effort out to about 90 seconds


Let’s try and hold on unbroken for each set of hang power cleans

Categories: WOD

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