CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Back Squat (4 sets of 3 reps. 20 minutes to complete.)
Same weight across. Increase load by 5-10 lbs from last week.
Metcon
Metcon (Time)
20 Minute Time Cap
5 Rounds
20 Jumping Lunges
15 Push Press 95/65
10 Toe 2 Bar
5 Burpees