Mobile, AL CrossFit
(251) 348-7664

Open Ready

February 20, 2019 / WOD

CrossFit Jacked – CrossFit

Weightlifting

Overhead Squat (Work to a heavy 3 rep as follows)

4 reps @ 50% of 1RM

4 reps @ 60% of 1RM

3 reps @ 70% of 1RM

3 reps @ 75% of 1RM

continue to climb if feeling good

17 minutes to complete

Metcon

Metcon (Time)

The Row-Away

25 Minute Time Cap

750 Meter Row or 1 Mile Assault Bike

then 8 Rounds of

8 Hang Power Snatch 95/65

8 Atomic Situps

then

750 Meter Row or 1 Mile Assault Bike

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