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 (2-2-2-2-2)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
Buy In: 500m Row
then…
25 Wall Balls 20/14
20 American KB Swings 53/35
15 Pull-ups