CrossFit Jacked – CrossFit
Warm-up
CF Jacked – Bench Press (No Measure)
3 Rounds (NFT)
10 Bench Press (Bar)
5 Pushups
5 KB Swings 53/35
Weightlifting
Bench Press (6-6-6-6, 17 Minutes to Complete)
Use the heaviest weight you can for each set. Start at 70% of your 1RM.
Rest as needed between sets.
Metcon
Will (Time)
26 Minute Time Cap
38 Air Squats
38 AbMat Situps
38 One-Arm Deadlifts (Right Arm) 135/95
38 Air Squats
38 AbMat Situps
38 Right Arm DB Snatches 50/35
38 Air Squats
38 AbMat Situps