CrossFit Jacked – CrossFit
Warm-up
Shoulder Warmup (No Measure)
10-5-3
PVC Pass Throughs
Around the Worlds
6-4-2(empty barbell)
Back Squats
Snatch Grip Push Press
Overhead Squats
Weightlifting
Split Jerk (8 sets of 1 Rep @ 90% of 1RM, 17 minutes)
Metcon
Metcon (Time)
25 Minute Time Cap
10 Strict Pull-Ups
20 Burpees
30 American KB Swings 53/35
40 Toe 2 Bar
50 Thrusters 95/65
40 Toe 2 Bar
30 American KB Swings 53/35
20 Burpees
10 Strict Pull-Ups