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
Shoulder Press (5 Sets of 3 Reps – same weight across)
this is a strict press. no dip.
Metcon
Metcon (Time)
30 Minute Time Cap
For time:
50 Row Calories
— then —
3 rounds of:
75 Double Unders
25 Wall Balls, 20/14 lbs
20 Russian Kettlebell Swings, 53/35 lbs
15 Box Jump Overs, 24/20 in
— then —
50 Row Calories