January 2018 Benchmark Workout!

CrossFit Jacked – CrossFit

Warm-up

Front Squat Warmup (No Measure)

Pigeon Stretch (1 Minute each leg)

5 Air Squats – 3 Sec Pause

10 Mountain Climbers

Squat to Stand w/ Reach + Toe Lift

Wrist Mobility

Weightlifting

Front Squat (20 Minutes to Find a 1 Rep Max)

Metcon

January 2018 (Time)

25 Minute Time Cap

100 Double Unders

20 Air Squats

10 Hang Power Cleans 135/95

80 Double Unders

40 Air Squats

10 Hang Power Cleans 135/95

60 Double Unders

60 Air Squats

10 Hang Power Cleans 135/95

40 Double Unders

80 Air Squats

10 Hang Power Cleans 135/95

20 Double Unders

100 Air Squats

10 Hang Power Cleans 135/95

Categories: WOD

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