CrossFit Jacked – CrossFit
Warm-up
Weightlifting
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
Push Press+Push Jerk+Split Jerk (1+1+1, Record Heaviest Complex)
This is a complex to be performed without dropping the bar between reps.
Metcon
Metcon (AMRAP – Rounds and Reps)
17 Minute AMRAP
300m Row
20 Ball Slams 20/15
15 Sumo DL High Pulls 95/65
10 Ring Dips
5 Atomic Situps 45/25