CrossFit Jacked – CrossFit
Clean Deadlift (3 sets of 3 reps @ 103% of Clean in 7 minutes)
Use clean grip and clean position to deadlift the bar
Clean Pull (3 sets of 3 reps @ 95% of Clean in 7 minutes)
Clean and Jerk (3 Singles @ 77% in 6 minutes)
catch in squat
Metcon (2 Rounds for reps)
Here We Go Again
1000m/800m Row or 50/36 Bike Buy In
– Into –
2-4-6-8-10. . .
Dumbbell Box Step Up
– rest 2:00 b/t sets –
You will hold a dumbbell in each hand for this workout on the box step ups.
Dumbbells should remain by your side and not placed on your shoulders.
If short on dumbbells, use kettlebells.
2nd heat will begin at 5 minute mark.
You will score each round for stepups and pushups completed.