20170731

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 (6-6-3-2)

Complete the following in 17 minutes:

6 reps @ 70%

6 reps @ 80%

3 reps @ 90%

2 reps @ 95%

Metcon

Metcon (Time)

20 Minute Time Cap

21-15-9

Box Jumps 24/20

Front Squats 135/95

—immediately into—

21-15-9

Power Cleans 135/95

Lateral Burpees
1 Second Penalty For Each Rep Not Completed Under 20 Minutes

Categories: WOD

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