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
Shoulder Press (5-3-1)
Complete the following:
5 reps @ 75% of 1RM
3 reps @ 85% of 1RM
1 rep @ 95%;
and then go for broke – Find Your New 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
2 Man Teams
18 Minute AMRAP
60 Wall Balls 20/14
40 Power Snatches 95/65
20 Lateral Burpees