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 Press (Work to a 1RM)
Metcon
January 2017 BM (AMRAP – Reps)
AMReps in 10 Minutes
Calorie Row, 5 Minutes
Push Press 115/80