CrossFit Jacked – CrossFit
Weightlifting
Front Squat (5 sets of 5 reps in 20 minutes)
same weight across – work to achieve a PR on this rep scheme or somewhere in the 75-80% range of your 1RM
Metcon
Devil In A Dress (Time)
20 Minute Time Cap
Buy In: 75 Russian Swings 53/35
then
100-80-60-40-20
Double Unders
9-12-15-18-21
Thrusters 95/65
RX+ Thrusters 135/95
WOD last completed on 1/18/19