CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
30 Minute AMRAP
2 Man Teams
30 Box Jumps 30/24
60 Toe 2 Bar
90 American KB Swings 53/35
120 Double Unders
150 HR Push-ups
180 Air Squats
20171103
Announcements
Class Reservations: Please check your email regarding a change to our evening classes.
Beginning Monday November 6th you will need to reserve your class session in Wodify for the 4, 5, 6 and 7 pm classes.
We apologize for the inconvenience this may cause but feel this is a necessary step to improve the quality and safety of your workout.
CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Squat Clean (Find a 3 Rep Max)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP
10 Lateral Burpees
7 Squat Cleans 135/95
10 Toe 2 Bar
20171102
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
Push Jerk (Find a 2 Rep Max)
Metcon
Metcon (Time)
4 Rounds
25 American KB Swings 53/35
15 Pull-ups
5 Clean and Jerks 165/105