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 (10-8-6-6-6)
17 Minutes to complete the following:
10 reps @ 60% of 1RM
8 reps @ 65% of 1RM
6 reps at 70% of 1RM
6 reps at 75% of 1RM
6 reps @ 80% of 1RM
Metcon
Metcon (Time)
25 Minute Time Cap
30/21 Calorie Row
30 HR Push-ups
30 Box Jumps
30 HR Push-ups
30 Overhead Squats 115/75
30 HR Push-ups
30 Sumo DL High-Pulls 115/75
30 HR Push-ups