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
Push Press (5 sets of 3 reps-same weight across)
Metcon
Metcon (Time)
25 Minute Time Cap
50-40-30-20
Box Jumps 24/20
25-20-15-10
Push Press 115/75
*Perform 50 Box Jumps, then 25 Push Press, 40 Box Jumps, then 20 Push Press, etc.