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 (5-5-5+)
Complete 3 sets of the following
5 reps @ 65% of 1RM
5 reps @ 75% of 1RM
5+ reps @ 85% of 1RM
(+ means max reps)
*record reps and weight of last set
Metcon
Box/FS/Clean/Burpee (Time)
20 Minute Time Cap
21-15-9
Box Jumps 24/20
Front Squats 135/95
—immediately into—
21-15-9
Power Cleans 135/95
Lateral Burpees
Add 1 second for each rep not completed in 20 minutes.