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 (Find A 3 Rep Max)
Metcon
WB / PP / BS / SDHP Part 1 (AMRAP – Rounds and Reps)
8 Minute AMRAP
15 Wall Balls 20/14
10 Push Press 115/75
–then 4 minute rest–
Metcon
WB / PP / BS / SDHP Part 2 (AMRAP – Rounds and Reps)
8 Minute AMRAP
15 Ball Slams 20/15
10 Sumo Deadlift High Pulls 115/75