Announcements
“It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.” – Henry Rollins
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
Front Squat (17 Minutes to Find Your 5 Rep Max)
Metcon
July 2017 Benchmark (AMRAP – Reps)
3 Rounds
5 Minutes to Complete:
400m Run
10 Deadlifts 135/95
8 Hang Power Cleans 135/95
6 Front Squats 135/95
4 Push Jerks 135/95
Max Rep Burpees in Remaining Time
3 Minutes Rest Between Rounds
Score = Total Reps Burpees