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 (Find Your 1 Rep Max)
Metcon
Metcon (Time)
15 Shoulder to Overhead 135/95
15 Pullups
30 Double Unders
12 Shoulder to Overhead 135/95
12 Pullups
30 Double Unders
9 Shoulder to Overhead 135/95
9 Pullups
30 Double Unders
6 Shoulder to Overhead 135/95
6 Pullups
30 Double Unders
3 Shoulder to Overhead 135/95
3 Pullups
30 Double Unders