CrossFit Jacked – CrossFit
Weightlifting
Power Snatch (Touch-N-Go, 4 Sets of 9 Reps)
as heavy as possible, same weight across
17 min to complete
Metcon
Metcon (Time)
Part 1
10 Minute Time Cap
3 Rounds
7 Hang Power Snatches 115/75
14 Box Jumps 24/20
21 AbMat Sit-ups
RX+: Snatch 155/105 Box 30/24
if completed under 10 minutes, rest is your reward as you will not start Part 2 until the 10 minute mark
Metcon (Time)
Part 2
10 Minute Time Cap
2 Rounds
50 Jumping Lunges
50 Russian KB Swings 53/35
50 Double Unders