CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Overhead Squat (5-4-3-2-1, 17 Min to Complete)
Go heavy as possible. Warm up to at least 80% of 1RM before beginning first set.
Metcon
Metcon (Time)
22 Minute Time Cap
25 Ring Dips
60 American KB Swings 53/35
50 Lateral Burpees
40 Overhead Squats 115/75
25 RIng Dips
In order to RX OHS portion of workout you must be able to lift a minimum of 190/125 on 1RM OHS. Otherwise scale to 60% of 1RM.