CrossFit Jacked – CrossFit
Metcon
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
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
ROW
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
HANG POWER CLEANS
Let’s try and hold on unbroken for each set of hang power cleans