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
Shoulder Press (5 sets of 5 reps )
same weight across – this is a strict press
Metcon (AMRAP – Rounds and Reps)
25 Minute AMRAP
100 Double Unders
50 Deadlift 115/80
50 Jumping Lunges
40 Back Squat 115/80
40 T2B
30 Power Cleans 115/80
30 Box Jumps 24/20
20 Thrusters 115/80
20 Slam Balls 20/15