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 (3-3-3-3-3)
increase load each set. record sets in comments.
Metcon
Metcon (Time)
20 Minute Time Cap
15-12-9
Overhead Squats 115/75
Pullups
Push Jerks 115/75
Ball Slams 20/15
RX+ 135/95 and Chest 2 Bar Pullups