CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Back Squat (4 sets of 3 reps – same weight across)
increase load by 5 lbs from last week. if too heavy, decrease load to 90% of last week’s weight
Metcon
Metcon (Time)
3 Rounds For Time
6 Overhead Squats 135/95
12 Box Jumps 24/20
18 Hang Power Cleans 135/95
24 American KB Swings 53/35