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 (10-8-6-4)
1 Set of 10 Reps @ 60%
1 Set of 8 Reps @ 70%
1 Set of 6 Reps @ 75%
1 Set of 4 Reps @ 80%
Metcon
Rosa (Time)
5 Rounds
10 Handstand Pushups
400m Run
*25 Minute Time Cap*