20170807

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.

Categories: WOD

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