CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Push Press (2-2-2-2-2)
5 sets of 2 reps. 20 minutes to complete. Use the heaviest weight you can for each set. Rest as needed between sets.
Metcon
Metcon (Time)
Bar Belle
1-2-3…10 Ladder
20 Minutes to Complete
Deadlifts 135/95
Front Squats 135/95
Lateral Burpees