CrossFit Jacked – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds (not for time)
5 Pullups/Ring Rows
20 Double Unders/Singles
10 Walking Lunges
4 Inch Worms
Weightlifting
Front Squat (4 sets of 10)
work to heavy set for day
Metcon
Metcon (Time)
25 Min Time Cap
50 HR Pushups
20 Box Jumps 24/20
50 Ball Slams 20/14
20 Box Jumps 24/20
50 Ball Slams 20/14
20 Box Jumps 24/20
50 HR Pushups