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
2x Power Snatch EMOM
5 Minutes to Build Up to a Heavy 2 Rep Touch-N-Go Power Snatch
Then Perform 2 Rep Touch-N-Go EMOM For 10 Minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP
15 Overhead Squats 95/65
10 Toe 2 Bar
then 3-minute rest…
Metcon (Time)
15 Minute Time Cap
4 Rounds
12 Power Snatches 95/65
12 Front Rack Lunges 95/65