Jeremy’s B’day WOD!

CrossFit Jacked – CrossFit

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Warm-up

CF Jacked-Clean Warmup (No Measure)

Wrist Mobility then:

2 Rounds

5 Hang Power Cleans (Start at Hip)

5 Hang Power Cleans (Start at Mid-Thigh)

5 Power Cleans (Start at Bottom)

5 Hang Cleans (Start at Hip)

5 Hang Cleans (Start at Mid-Thigh)

5 Cleans (Start at Bottom)

Weightlifting

Ching-A-Ling Complex (work to a heavy complex)

3 Hang Cleans + 2 Front Squats + 1 Split Jerk
hang cleans may be performed from either the power or squat position

Metcon

Ching-A-Ling (Time)

Buy In: 37 Calorie Row

21-15-9

Alt DB Snatches 50/35

Pullups

Cash Out: 37 Calorie Row
Happy 38th, Jeremy!