Open Concept

CrossFit Jacked – CrossFit


Back Squat (2-2-2-1-1, increase load each set)

Complete in 20 min beginning at 75% or greater


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.

Categories: WOD

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