20161007

CrossFit Jacked – CrossFit

Warm-up

Warm-up (No Measure)

4 stations. 1 min. on/off rotate 2x

– barbell mash triceps (:30 sec. e/arm)

– Slow and steady good mornings w/ PVC

– banded shoulder distraction (:30 sec e/arm)

– Samson stretch (:30 sec. e leg)

Weightlifting

Squat Clean Thruster (8 Minute EMOM)

*ascend in weight as able

*no fails

Metcon

Metcon (Time)

20 Minute Cap

500m Row

40 Abmat Situps

30 Box Jump Overs 24/20

20 Thrusters 115/75

10 Hang Power Cleans 135/95

500m Row

RX+ 135/95 Thrusters and 155/105 Hang Power Cleans

Categories: WOD

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