CrossFit Jacked – CrossFit
Warm-up
CF Jacked-Clean Warmup (No Measure)
Wrist Mobility then:
2 Rounds
5 Hang Power Cleans (Start at Hip)
5 Hang Power Cleans (Start at Mid-Thigh)
5 Power Cleans (Start at Bottom)
5 Hang Cleans (Start at Hip)
5 Hang Cleans (Start at Mid-Thigh)
5 Cleans (Start at Bottom)
Weightlifting
Clean and Jerk (20 Minutes to Find a 1RM)
clean may be either power or squat
Metcon
Metcon (Time)
The Burn
22 MInute Time Cap
7 Rounds
35 Double Unders
12 Burpees
10 Hang Power Cleans 115/75