Mobile, AL CrossFit
(251) 348-7664

Wal-Mart

June 23, 2019 / WOD

CrossFit Jacked – CrossFit

Weightlifting

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

Metcon

Metcon (Time)

Wal-Mart

17 Minute Time Cap

8 Rounds

35 Double Unders

10 DB Squat Jumps 35/20 (1 Dumbbell)

5 Power Clean and Jerks

1st 2 Rounds: 95/65

2nd 2 Rounds: 115/85

3rd 2 Rounds: 135/95

4th 2 Rounds: 155/105
*use 1 Dumbbell for Squat Jumps

SQUAT JUMPS

– Hold onto the squats without dropping the DB

CLEAN AND JERKS

– String together the lighter weights and work through quick singles at the heavier weights

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