CrossFit Jacked – CrossFit
Weightlifting
Clean + Hang Clean + Front Squat + Push Jerk (20 minutes to work to a heavy complex)
Cleans may be either from power or squat position.
Metcon
Thruster, Burpee, Situp Ladder (Time)
Ladder 1-2-3-4-5-6-7-8-9-10
Thrusters 95/65
Lateral Burpees
Abmat Situps
20 Minute Time Cap