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
Push Press (Complete 6 sets of 2 reps-increase load)
Warm up to 70% of 1RM and begin:
1×2 @ 70%
1×2 @ 75%
1×2 @ 80%
1×2 @ 85%
1×2 @ 90%
last set should be based on feel.
Metcon
Caitlin (Time)
3 Rounds For Time
21 Back Squats 135/95
21 Ball Slams 20/15
21 Push Jerks 135/95