Thursday, May 16th

CrossFit Jacked – CrossFit


Snatch (20 minutes to work to a 1RM Snatch)


Metcon (Time)

Cement Mixer

Every 3 Minutes for 7 Rounds

400m Run

12 Toes to Bar

*score is slowest round so only record the time of your slowest round
– Looking for a moderately fast run and ideally unbroken sets of toes to bar

– Ideal timing is roughly 2 minutes for the runs and 30 seconds for the toes to bar, leaving 30 seconds for rest

– Bring down the distance and/or rep scheme to accomplish that

– Score is the slowest round of the 7 rounds


If unable to run, complete one of the following:

500/400m Row or

28/20 Cal Bike

* Treat the first round like it’s the fourth round

* There tends to be some fall off, so aim for consistency throughout, not very fast speed early

* Record times during rest period after each round

Categories: WOD

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