CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Push Press (4-4-4-4-4, 17 Minutes to Complete)
Use the heaviest weight you can for each set. Warm-up to 80% of your 1 rep max before beginning your first set.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
15 Deadlifts 115/75
12 Box Jumps 24/20
9 Push Press 115/75
Courtesy of CrossFit Posse – Salt Lake City, UT