Jack Squat

CrossFit Jacked – CrossFit


Front Squat (5 sets of 3 reps @ 75% across)

20 minutes to complete. Note: We will be maxing out our front squat next week so stick to the percentage.


Metcon (Time)

Jack Squat

15 Minute Time Cap


Front Squats 135/95

American KB Swings 53/35

400m Run
– Pick a weight for both movements that will require no more than 2 breaks on the sets of 21 and 15


– Less important at the beginning

– For the first two runs, run at a pace that allows you to go big on the weighed movements

– Finish strong on the last 400, as there is no other work to follow

Categories: WOD

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