CrossFit Jacked – CrossFit
Weightlifting
Hang Clean (20 minutes to build to a heavy 2 rep touch and go)
catch in squat position if able and warm up with the following:
1 set of 3 reps @ 60%
2 sets of 3 reps @ 70%
1 set of 2 reps @ 80%
continue to increase if feeling good
Metcon
Metcon (Time)
Happenstance
20 Minute Time Cap
10-9-8-7-6-5-4-3-2-1
Hang Power Snatches 95/65
1-2-3-4-5-6-7-8-9-10
Box Jumps 24/20
**5 Burpees after each set of Box Jumps**