CrossFit Jacked – CrossFit
Warm-up
Warmup 2 (No Measure)
3 Rounds
10 PVC Pass Throughs
10 OH Squats (Bar)
10 Hang Snatches (Bar)
5 Burpees
Weightlifting
Push Press (8-8-6-6)
8 Reps @ 65% of 1RM
8 Reps @ 70% of 1RM
6 Reps @ 80% of 1RM
6 Reps @ 85% of 1RM
Metcon
Metcon (Time)
4 Rounds
5 Bar Muscle-Ups (Scaled = 15 Pull-ups)
20 Sumo DL High-Pulls 95/65
50 Double Unders (Scaled= 100 Singles)
*25 Minute Time Cap*