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
EMOM: Hang Snatch + Overhead Squat ( Every 1 min for 10 mins.)
1 Hang Snatch + Overhead Squat, pick load
Metcon
April 2017 Benchmark (Time)
For time:
20 Front Squats, 165/115 lbs
30 Box Jumps, 24/20 in
40 American Kettlebell Swings, 53/35 lbs
50 Wall Balls, 20/14 lbs
RX+
Front Squat 205/145
Box Jumps 30/24