CrossFit Jacked – CrossFit
Warm-up
Warm-up (No Measure)
General warmup
Then… squat therapy on wall w/ PVC
Weightlifting
Overhead Squat (15 min. – 8 sets of 2 OHS )
*1st rep of OHS has a 2 sec. pause in the bottom
Metcon
Metcon (Time)
For Time (15 min. cap)
21-15-9
-Alt. Front rack lunge steps (r=1,L=2 115/75)
-Pullups (scale w/ ring rows)
-Goblet squats (53/35 kb)
RX+ 135/95 and Strict Pullups