20161019

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.

Categories: WOD