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
Deadlift (3-3-3-3-3, 20 Minutes to Complete)
Use the heaviest weight you can for each set.
Metcon
Metcon (Time)
25 Minute Time Cap
3 Rounds
9 HSPU
15 Deadlift 225/155
21 Box Jumps 24/20
30 AbMat Situps