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 (8-6-4-4)
Complete the following sets:
8 Reps at 65%
6 Reps at 75%
4 Reps at 85%
4 Reps at 90%
Metcon
Metcon (Time)
25 Minute Time Cap
1000m Row
50 Russian KB Swings 53/35
40 Box Jumps 24/20
30 Pull-ups
20 Goblet Squats 53/35
10 Renegade Rows 50/35
500m Row