Open Road

CrossFit Jacked – CrossFit


Hang Power Snatch (Build to a heavy 3 rep in 20 minutes)


Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

30 AbMat Sit-ups

20 Wall Balls 20/14

100m Farmers Carry 50/35
– Over the 20 minutes, athletes can expect to complete 4+ rounds

– Choose a wallball weight that you can complete in 1-3 sets within the workout


– With the AbMat sit-ups to follow, let’s aim for big chunks on the farmers carry

– It’s worth fighting through the grip and should fatigue a little longer, as we get an upper body break with the sit-ups

– If you have to break, take one short break just beyond halfway


– The AbMat sit-ups are the least important of the three movements today

– Keep moving, breathe, and relax the shoulders

– Think of this as the reloading station that enables you to push the wallballs and carries more

Categories: WOD

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