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
Overhead Squat (5 sets of 3 reps)
same weight across
Metcon
Metcon (Time)
25 Minute Time Cap
100 Double Unders (200 Singles)
50 Air Squats
25 Push Press 95/65
—then—
2 Rounds
60 Double Unders (120 Singles)
30 Air Squats
15 Push Press 95/65
—then—
3 Rounds
40 Double Unders (80 Singles)
20 Air Squats
10 Push Press 95/65