CrossFit Jacked – CrossFit
Warm-up
CF Jacked – Bench Press (No Measure)
3 Rounds (NFT)
10 Bench Press (Bar)
5 Pushups
5 KB Swings 53/35
Weightlifting
Bench Press (5, 5, 4, 4, 3)
increase weight each set
Metcon
Metcon (AMRAP – Reps)
12 MInute AMRAP
Climb the Ladder
1 Clean and Jerk 135/95
5 Double Unders/10 Singles
2 Clean and Jerk 135/95
10 Double Unders/20 Singles
3 Clean and Jerk 135/95
15 Double Unders/30 Singles
4/20, 5/25 etc.