20170105

CrossFit Jacked – CrossFit

Warm-up

Warmup 2 (No Measure)

3 Rounds

10 PVC Pass Throughs

10 OH Squats (Bar)

10 Hang Snatches (Bar)

5 Burpees

Weightlifting

Back Squat (4 sets of 3 reps)

increase weight by 5 lbs from last week. if too heavy, reduce weight by 90% from last week.

Metcon

Metcon (Time)

80 Wall Balls 20/14

Calorie Row 60/42

40 Wall Balls 20/14

Calorie Row 20/14

Categories: WOD

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