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
Back Squat (4 sets of 3 reps-same weight across)
go up by 5 lbs from 3 weeks ago. if too heavy, decrease load to 90% from last week.
Metcon
Metcon (Time)
For Time
25 Minute Time Cap
4 Rounds
5 Squat Cleans 155/105
20 HR Pushups
25 KB Goblet Squats 53/35