CrossFit Jacked – CrossFit
Warm-up
CF Jacked – Bench Press (No Measure)
3 Rounds (NFT)
10 Bench Press (Bar)
5 Pushups
5 KB Swings 53/35
Weightlifting
Bench Press (10-8-6-4-2)
Use the heaviest weight you can for each set. Rest as needed between sets. 17 Minutes to Complete.
Metcon
Pwr Sn/HRPU/Atomic (Time)
25 Minute Time Cap
21-15-9
Power Snatch 115/80
Hand-Release Push-Up
Atomic Situp 45/25