20180202

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



Rest 1 Minute

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP

15 Pull-ups

12 Overhead Squat 115/75



Rest 1 Minute

Metcon (AMRAP – Reps)

3 Minute AMRAP

Max Effort Lateral Burpees



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

Categories: WOD

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