CrossFit Jacked – CrossFit
Warm-up
Warmup 2 (No Measure)
3 Rounds
10 PVC Pass Throughs
10 OH Squats (Bar)
10 Hang Snatches (Bar)
5 Burpees
Weightlifting
Push Jerk (17 Minutes to Find A 1RM)
Metcon
Metcon (Time)
22 Minute Time Cap
25 Calorie Row
35 HR Push-ups
15 Push Jerks 155/105
35 Box Jumps 24/20
15 Push Jerks 155/105
35 HR Push-ups
25 Calorie Row
then rest 2 minutes….
20 Burpee Sprint (Time)
Sprint means go hard as possible!!!