CrossFit Jacked – CrossFit
Weightlifting
Push Jerk (3 Sets of 3 Reps – same weight across)
shoot for 85-90% of 1RM, 17 minutes to complete
Metcon (Time)
Back Track
4rds
20 Minute Time Cap
20 Wall Balls 20/14
15 Overhead Lunges 45/25
10 American KB Swings 53/35
5 Atomic Sit-ups 45/25