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