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 (5-5-5)
1×5 at 65% 1RM
1×5 at 75% 1RM
1×5+ at 85% 1RM
On last set of 5 at 85% attempt max reps
Metcon
Metcon (Time)
For time:
Row, 500 m
30 Hang Power Cleans, 135/95 lbs
30 Chest-to-bar Pull-ups
30 Lateral Burpee (Over Barbell)s