20170320

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

Categories: WOD

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