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 (3-3-3-3-3-3)
17 minutes to complete 6 sets of 3 reps. Warm up to 70% of 1 rep max before beginning first set of 3 reps.
Metcon
Metcon (Time)
20 Minute Time Cap
Descending Ladder
10-9-8-7…3-2-1
Power Cleans 135/95
Toe 2 Bar
HR Push-ups
RX+=155/105