CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Push Press (5-5-2-3-1)
Complete the following:
5 reps @ 70%
5 reps @ 80%
2 reps @ 85%
3 reps @90%
1 rep @ 100%
Metcon
Metcon (Time)
25 Minute Time Cap
For Time:
750m Row
then….
5 Rounds
10 Push Jerks 135/95
10 Back Squats 135/95
10 Burpees
*Milestones*
Row and 3 Rounds = 17 Minutes or Less. Otherwise, workout ends.
Row and 4 Rounds = 21 Minutes or Less. Otherwise, workout ends.
Add 1 second to 25 minutes for each rep not completed.