CrossFit Jacked – CrossFit
Warm-up
CF Jacked-Thruster Warmup (No Measure)
2 Rounds (NFT)-Bar Only
10 Hang Power Cleans
10 Front Squat
10 Push Press
Weightlifting
2 Front Squats + Thruster (17 Minutes to Find A Heavy Complex – from rack)
Perform 2 front squats and then 1 full thruster.
Think of it as 3 front squats into a push press.
Metcon
October 2016 (AMRAP – Rounds and Reps)
9 min. AMRAP
-21 Double Unders/42 Singles (scaled)
-15 Pushpress (95/65)
-9 TTB