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 10 Reps)
increase load each set – work to a 10rm for the day
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups