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