CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
My Style
40 Minute Cap
100/70 Cal Row/Erg or 70/50 Cal Bike
100 Wall Balls 20/14
100 Alt Arm Russian Swings 53/35
100 Abmat Situps
100 Box Jumps 24/20
100 DB Hang C&J 50/35 (alt arms every 5 reps)
100 Double Unders
*athletes may perform WOD in any order they choose with any rep scheme they choose. i.e, 10 rds of 10, start with sit-ups, etc.