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