20171204

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

Categories: WOD

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