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