CrossFit Jacked – CrossFit
Warm-up
Warmup 2 (No Measure)
3 Rounds
10 PVC Pass Throughs
10 OH Squats (Bar)
10 Hang Snatches (Bar)
5 Burpees
Weightlifting
Bench Press (2-2-2-2-2)
5 sets of 2 reps. Use the heaviest weight you can for each set.
Metcon
Metcon (AMRAP – Rounds and Reps)
17 Minute AMRAP
Buy In: 1000m Row
then…
15 Power Cleans 135/95
12 HSPU
9 Atomic Situps 45/25