CrossFit Jacked – CrossFit
Warm-up
Shoulder Warmup (No Measure)
10-5-3
PVC Pass Throughs
Around the Worlds
6-4-2(empty barbell)
Back Squats
Snatch Grip Push Press
Overhead Squats
Weightlifting
Shoulder Press (17 minutes to work to a 3RM)
this is a strict press
Metcon
Power-Puff Girl (AMRAP – Reps)
15 Minute AMRAP
5 Wall Balls 20/14
5 Box Jumps 24/20
10 Wall Balls 20/14
10 Box Jumps 24/20
…
Increase reps by +5 every round