20170629

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Push Press (10-8-8-8)

17 MInutes to Complete

10 reps @ 60% of 1RM

8 reps @ 70% of 1RM

8 reps @ 75% of 1RM

8 reps @ 80% of 1RM

Metcon

Metcon (Time)

4 Rounds

30 Ball Slams 20/15

20 Lateral Burpees

10 Power Snatches 115/75

*25 MInute Time Cap*

Categories: WOD