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
Overhead Squat (3-3-2-2-1-1-1)
20 Minutes to Complete. Increase load each set as possible.
Metcon
Metcon (Time)
22 Minute Time Cap
30-20-10
Thrusters 115/75
Toe 2 Bar
Plyo Push-ups (45 lb plates)