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CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 Minutes to Establish a 1 Rep Max)

This is going to be more of a heavy single to help you determine where your strength level is currently at. Don’t beat yourself up over not reaching your old numbers. We’ll get there. Consistency is key.

Metcon

Metcon (Time)

Alone Together

Every 4 Minutes for 6 Rounds

6 Burpee Box Jumps 24/20

9 American KB Swings 53/35

18/12 Cal Row or 12/9 Cal Bike

*Record slowest round.

Metcon

Metcon (Time)

HOME WOD – NO EQUIPMENT NEEDED

20 Minute Cap

50 Odd Object Squat Cleans

50 Over and Back Odd Object Hops

50 Hand Release Push-ups

50 Over and Back Odd Object Hops

50 Odd Object Squat Cleans

Categories: WOD

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