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 (3-3-3-3-3-3, 17 Minutes to Complete)
Complete 6 sets of 3 reps. Go heavy as possible for all 6 sets. Record heaviest load
Metcon
Metcon (AMRAP – Rounds and Reps)
16 MInute AMRAP
20 Wall Balls
16 American KB Swings 53/35
12 Box Jumps 24/20
8 Hand-Release Pushups