Mobile, AL CrossFit
(251) 348-7664

Jack Daniels

June 27, 2019 / WOD

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 minutes to work to a heavy single)

Metcon

Metcon (Time)

Jack Daniels

15 Minute Time Cap

1,000m Run

50 Thrusters 45/35

30 Pull-ups

RX+ = 30 Squat Snatches 115/85 and 30 Bar Muscle-ups
THRUSTERS

Looking to complete these within 2 sets during the workout

PULL-UPS

Choose a variation you can chip away at these in sets of 5 at the minimum

RUN

Looking for the run to take around 5 minutes or less

Adjust distance as needed

If unable to run, complete one of the following:

70/50 Calorie Assault

1,250 Meter Row

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