CrossFit Jacked – CrossFit
Warm-up
Shoulder Warmup (No Measure)
10-5-3
PVC Pass Throughs
Around the Worlds
6-4-2(empty barbell)
Back Squats
Snatch Grip Push Press
Overhead Squats
Weightlifting
Push Press (7 Sets of 3 Reps – 20 Minutes to Complete)
Use the heaviest weight you can for each set. Rest as needed between each set.
Metcon
Metcon (Time)
20 Minute Time Cap
7 Rounds
3 Power Snatches 115/75
6 Overhead Squats 115/75
24 Jumping Lunges