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 (17 minutes to find your 2 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
Buy In:
30 Calorie Row
50 American KB Swings 53/35
Then with remaining time:
7 HR Push-ups
7 Thrusters 115/75
7 Pull-ups
Do not include the buy-in of row and kb swings when counting rounds and reps.