CrossFit Jacked – CrossFit
Warm-up
Warmup 2 (No Measure)
3 Rounds
10 PVC Pass Throughs
10 OH Squats (Bar)
10 Hang Snatches (Bar)
5 Burpees
Weightlifting
Power Clean (3-3-3-3-3)
17 Minutes to complete 5 sets of 3 reps. Warm up to 65% of 1 rep max before beginning first set of 3 reps. Heavy as possible. Touch and Go.
Metcon
Metcon (Time)
22 Minute Time Cap
5 Rounds
20 Wall Balls 20/14
10 Deadlift 225/155