CrossFit Jacked – CrossFit
Weightlifting
Power Clean & Push Jerk (17 minutes to complete the following)
3 Power Cleans + 3 Push Jerk @ 50% of Jerk
2 Power Cleans + 2 Push Jerk @ 60% of Jerk
2 Power Cleans + 2 Push Jerk @ 70% of Jerk
1 Power Clean + 1 Push Jerk @ 80% of Jerk
1 Power Clean + 1 Push Jerk @ 85% of Jerk
continue to climb if feeling good
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Sumo Deadlift High Pulls 95/65
10 Box Jump Overs 24/20
10 HR Push-ups