CrossFit Jacked – CrossFit
Warm-up
CF Jacked – Bench Press (No Measure)
3 Rounds (NFT)
10 Bench Press (Bar)
5 Pushups
5 KB Swings 53/35
Weightlifting
Bench Press (5 sets of 3 – increase load each set)
record heaviest load. in comment section record your buildup sets.
Metcon
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.