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