CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Shoulder Press (Find your 3 rep max.)
This is a strict press. No dip.
Metcon
Metcon (AMRAP – Reps)
15 Minute AMRAP
5 Wall Balls 20/14
5 Box Jumps 24/20
10 Wall Balls 20/14
10 Box Jumps 24/20
…
Increase reps by +5 every round