CrossFit Jacked – CrossFit
Warm-up
Warm-up (No Measure)
4 stations – 1 min. at each x 3times through
-30 sec. e/side samson stretch
-Hollow Rocks
-30 sec. e/sdie twisted cross
-Arch rocks
Weightlifting
Bench Press (5 Sets of 5 – weight stays the same)
Metcon
Metcon (Time)
For time:
Row, 500 m
21 Push Press, 115/75 lbs
Row, 500 m
18 Push Press, 115/75 lbs
Row, 500 m
15 Push Press, 115/75 lbs
Row, 500 m
12 Push Press, 115/75 lbs