CrossFit Jacked – CrossFit
Weightlifting
Squat Clean (5 sets of 3 reps @ 75%)
13 minutes to complete at same weight across. you may drop bar between reps.
Clean Pull (7 minutes to complete 5 sets of 4)
same weight across @ 85% of 1RM of your heaviest clean (squat or power)
Metcon
Shoulder Shock (Time)
25 Minute Time Cap
1000m Row
20 Power Snatches 115/75
40 Wall Balls 20/14
20 Power Snatches 115/75
40 Goblet Squats 53/35
75 HR Pushups
WOD last completed on 5/8/2018.