CrossFit Jacked – CrossFit


Thruster (Build to a heavy 3 rep in 20 minutes)

bar begins on floor. your first thruster can be squat cleaned.


Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

15 Thrusters 95/65

30 Double Unders

15 Chest to Bar Pull-ups

30 Double Unders
– Looking to complete around 4 rounds today (one round every 3:30)


– Choose a Thruster weight and Pull-up variation that you can complete in within 3 sets during the workout

– Not about going big, rather finding something you can maintain for 14 minutes and minimize time spent not moving

– Just get started with the first set of the next movement upon transitioning

– Getting that first set done and taking your break after is mentally powerful

Categories: WOD

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