CrossFit Jacked – CrossFit
Warm-up
Warm-up (No Measure)
Row 250m
With Empty Barbell (2 Rounds-not for time)
10 Front Squat
10 Push Press
30 sec dead hang from pull-up bar
Weightlifting
Bench Press (5 sets of 10)
increase load each set – work to a 10rm for the day
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups