CrossFit Jacked – CrossFit
Warm-up
Shoulder Warmup (No Measure)
10-5-3
PVC Pass Throughs
Around the Worlds
6-4-2(empty barbell)
Back Squats
Snatch Grip Push Press
Overhead Squats
Weightlifting
Bench Press (5 sets of 3 reps)
increase load each set
Metcon
Metcon (AMRAP – Rounds and Reps)
15 MInute AMRAP
25 Wall Balls 20/14
25 Toes 2 Bar
25 Pushups