Jackie Chan

CrossFit Conshohocken – CrossFit

Starting the New Year off with a great commemorative WOD for a close friend of long time member, Mitch. While the details of his friends accident are kept close to the vest, we’d like to recognize today as an anniversary of sorts for a member who has always been there for our community.

While today’s WOD can be considered a “for time” workout, whenever there is bench pressing , moving fast is not a good idea. The most important thing you can do is safely re-rack your barbell. The value of this workout is in its volume not in its speed. Lets aim to get it done with quality in mind, helping and spotting each other along the way.

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Jackie Chan (AMRAP – Rounds and Reps)

10 Rounds for Completion or AMRAP in 35

Row 250M

SA DB Box Step Overs (50/35)


Bench Press

20-18-16-14-12-10-8-6-4-2 (135/95)
completing the working = 10 rounds , otherwise record rounds and reps, row counts as 1 rep

Metcon (No Measure)

“Jackie Chan” – Just Move Version

10 Rounds for Completion

Row 250M

Box Step Overs (unweighted)