CrossFit Jacked – CrossFit
Weightlifting
Back Squat (20 minutes to work to a heavy single)
Metcon
Metcon (Time)
Jack Daniels
15 Minute Time Cap
1,000m Run
50 Thrusters 45/35
30 Pull-ups
RX+ = 30 Squat Snatches 115/85 and 30 Bar Muscle-ups
THRUSTERS
Looking to complete these within 2 sets during the workout
PULL-UPS
Choose a variation you can chip away at these in sets of 5 at the minimum
RUN
Looking for the run to take around 5 minutes or less
Adjust distance as needed
If unable to run, complete one of the following:
70/50 Calorie Assault
1,250 Meter Row