CrossFit Jacked – CrossFit
Weightlifting
Shoulder Press (20 minutes to complete 5 sets of 3 reps)
this is a strct press. increase load each set working to a heavy triple.
Begin first set of 3 @ 65% and increase as you’re able.
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Rock
20 Minute AMRAP
30 American KB Swings 53/35
30 Push Presses 95/65
21/15 Cal Row
30 Toes to Bar
stagger heats by 3 minutes if short on rowers