CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Power Clean (Complete 5 heavy sets of 3 reps in 17 minutes)
Warm-up to 70% of 1 rep max before attempting first heavy set of 3 reps. All sets must be touch and go. Rest is taken from hang position, not floor.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
9 Power Cleans 115/75
12 Push Press 115/75
15 Pull-ups