CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Back Squat (20 Minutes to Find A 2RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Minute AMRAP
15 T2B
10 Front Squats 115/75
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Rest 1 Minute
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Minute AMRAP
15 Pull-ups
12 Overhead Squat 115/75
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Rest 1 Minute
Metcon (AMRAP – Reps)
3 Minute AMRAP
Max Effort Lateral Burpees
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Rest 3 Minutes
Metcon
Metcon (AMRAP – Rounds)
Every 3 Minutes on the Minute for 15 Minutes
7 Hang Squat Cleans 115/75
14 Box Jumps