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 (3-3-3+)
15 minutes to:
Complete 3 reps at 70%
Complete 3 reps at 80%
Complete 3+ reps at 90%
Metcon (Time)
2 Man Teams
35 Minute Time Cap
Once clock starts, barbell can’t touch the floor. Each time barbell hits the floor, team must perform 10 burpees.
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50 Pullups (one person does pullups while other holds bar)
100 Back Squats 135/95
50 Push Jerks 135/95
100 Front Squats 95/65
50 Hang Power Cleans 95/65