CrossFit Jacked – CrossFit
Weightlifting
Front Squat (Work to a heavy 4 rep in 20 minutes)
Begin at 1 set of 5 @ 50%
1 set of 4 @ 60%
1 set of 3 @ 70%
1 set of 3 @ 75%
continue to increase for a 4 rep
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
30 Double Unders
20 1-Arm Alt Russian Swings 53/35
10 Push Press 95/65