CrossFit Jacked – CrossFit
Weightlifting
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
Metcon (Time)
Jack Squat
15 Minute Time Cap
21-15-9
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
RUN
– 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