Ballistic

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

Overhead Squat (20 minutes to work to a 5 rep max)

Metcon

Double Under EMOM: 10 Minutes (AMRAP – Rounds)

If you can perform:

Less than 10 Unbroken- Do 5 reps per minute

11-34 Unbroken-Do 10 reps per minute

35-49 Unbroken-Do 20 reps per minute

>50 reps Unbroken-Do 30 reps per minute
If you’ve performed each round successfully in the past, add 5 reps to each minute from last workout.

Metcon (AMRAP – Rounds and Reps)

Ballistic

8 Minute AMRAP

10 Hang Power Cleans 135/95

7 Push Press 135/95

10 Burpees

Categories: WOD

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