20170626

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

Categories: WOD

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