CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Front Squat (4 sets of 10 reps, 20 minutes to complete)
increase load each set. start at 60% or 1RM.
Metcon
2016-10-13 (Time)
25 Min Time Cap
50 HR Pushups
20 Box Jumps 24/20
50 Ball Slams 20/14
20 Box Jumps 24/20
50 Ball Slams 20/14
20 Box Jumps 24/20
50 HR Pushups