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 (10-10-8-8)
10 Reps @ 60%
10 Reps @ 65%
8 Reps @ 70%
8 Reps @ 75%
Metcon
Metcon (Time)
Buy In: 750m Row
then 3 Rounds:
10 Box Jumps 24/20
15 Ball Slams 20/15
20 Alt DB Snatches 50/35
Cash Out: 750m Row
*20 Minute Time Cap*