CrossFit Jacked – CrossFit


Back Squat (5 sets of 3 @ 81% in 20 minutes)


Metcon (Time)


Every 4 Minutes for 5 Rounds

9 Burpee Box Jump Overs 24/20

15 Front Squats 135/95

15/12 Calorie Row

*score is slowest of 5 rounds
– Looking for these rounds to take no more than 3 minutes, giving athletes at least 1 minute of rest before the start of the next round

– stagger heats by 2 minutes if short on rowers

– With the score being the slowest of the 5 rounds, it helps to declare your first round as the slowest of the day

– Holding back a touch on the first round helps you get a feel for the workout and for what pace you can sustain moving forward

– It also allows you to stay in control, rather than entering the “panic zone” from the very beginning

– If these are paced out correctly, all rounds will be within about 5 seconds of each other

Categories: WOD

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