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
Shoulder Press (17 minutes to find a 3 rep max)
Metcon
Open 18.Zero (Time)
21-15-9 reps, for time of:
One Arm Alternating Dumbbell Snatch 50/35
Burpee Over Dumbbell