CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Back Squat (20 Minutes to Find A 5RM)
Metcon
Metcon (AMRAP – Reps)
5 Minute AMRAP
60 Abmat Situps
then…
Max Effort Wall Balls 20/14 with remaining time
Score is total number of wall balls completed. Rest 2 minutes then complete the next metcon.
Metcon
Metcon (Time)
20 Minute Time Cap
21-18-15-12-9
Hang Squat Cleans 115/75
American KB Swings 53/35