CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Shoulder Press (Find a 1RM)
this is a strict press. no dip!
Metcon
Metcon (AMRAP – Rounds and Reps)
5 MInute AMRAP
7 Push Press 135/95
7 Toe 2 Bar
then rest 2 minutes
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
15 American KB Swings 53/35
10 Box Jumps 24/20
then rest 2 minutes
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
50 Double Unders
25 Wall Balls 20/14