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Double Fist

August 28, 2019 / WOD

CrossFit Jacked – CrossFit

Weightlifting

2 Front Squats + Thruster (20 minutes to work to a heavy complex)

Perform 2 front squats and then 1 full thruster.

Think of it as 3 front squats into a push press.
Lift begins off rack.

Metcon

Metcon (Time)

20 Minute Time Cap

500 Meter Row

then….

12-9-6:

Deadlifts 135/95

Push Press 135/95

then…

1000 Meter Row

then…

12-9-6:

Deadlifts 135/95

Push Press 135/95

then….

500 Meter Row
Stagger athletes by 3 minutes if short on rowers.

Rest as needed with one rep remaining on the deadlifts to minimize extra reps and to go big on the presses.

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