CrossFit Jacked – CrossFit
Weightlifting
Back Squat (2-2-2-1-1, increase load each set)
Complete in 20 min beginning at 75% or greater
Metcon
Metcon (AMRAP – Reps)
Open Concept
5 Minute AMRAP
1000m Row
Max Wall Balls 20/14
Rest 5 minutes
4 minute cap on Rower. 1 rep penalty for every 10 meters not completed.
Metcon (Distance)
Open Concept – Part II
5 Minute AMRAP
50 Wall Balls 20/14
Max Meter Row
2 minute 30 second cap on wall balls to give athletes at least half the time on the rower.
10 meter penalty per wall ball not completed.