Hip Hop

CrossFit Jacked – CrossFit


Metcon (Time)

For Time:

20 Min Cap

1 Mile Run

Directly Into…


Double Unders

AbMat Sit-ups

– If you consider yourself strong on the jump rope, really lean into the mile run

– See how fast you can go on the mile run and abmat sit-ups while still being able to cycle efficient double unders

– If you tend to struggle a little more on the rope, slow down the runs and sit-ups to really push the jump rope


– The beginning of “Annie” is really front loaded

– There are 180 reps in the rounds of 50 and 40

– There are only 120 reps in the round of 30, 20, and 10

– Use the descending rep scheme as an incentive to keep up the intensity as you move along

Categories: WOD

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