CrossFit Jacked – CrossFit
Weightlifting
Clean and Jerk (20 minutes to work to a HS)
Metcon
Metcon (Time)
Monkey Business
25 Minute Time Cap
4 Rounds
400m Run
20 Dumbbell Hang Clean and Jerks 50/35 (single db)
15 Pull-ups
*If short on DB’s use KB’s.
GENERAL
– One part mono-structural, weightlifting, and gymnastics in this balanced triplet workout
– Looking for distance, weights, and variations that enable you to complete this workout in the 16-24 minute range
DUMBBELL HANG CLEAN & JERKS
– Using a single dumbbell for the dumbbell hang clean and jerks
– Switch arms every 5 reps for a total of 10 each side
– Choose a weight you could complete with a max of 1 break per round