CrossFit Jacked – CrossFit
Warm-up
Warm-up (No Measure)
Burgner Warmup
then…
4 min. tabata
-OHS squat therapy on wall
Weightlifting
Muscle Snatch (6 sets of 3)
Every 2 min.- 6 sets of 3 – Hang Muscle Snatch
*focus on shoulders over bar in hang
*Finish leg drive w/ vertical torso
Metcon
Metcon (AMRAP – Reps)
9 min. AMRAP – Climb the ladder
– 1 OHS (95/65)
– 1 HRPU
– 2 OHS
– 2 HRPU
etc.