20161017

CrossFit Jacked – CrossFit

Warm-up

CF Jacked-Thruster Warmup (No Measure)

2 Rounds (NFT)-Bar Only

10 Hang Power Cleans

10 Front Squat

10 Push Press

Weightlifting

Thruster (3 Rep Max)

15 minutes – starts from the ground

Metcon

Metcon (AMRAP – Reps)

6 Minute AMRAP

top of each minute

8 Thrusters 115/75

Lateral Burpees with remainder of minute

*score is total burpees completed

Rest 3 Minutes

Metcon (AMRAP – Reps)

6 Minute AMRAP

top of each minute

8 Thrusters 115/75

Wall Balls 20/14 with remainder of minute

*score is total wall balls completed

Categories: WOD

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