CrossFit Jacked – CrossFit
Weightlifting
Snatch (20 minutes to work to a 1RM Snatch)
Metcon
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
RUN
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