CrossFit Jacked – CrossFit
Warm-up
Warmup 2 (No Measure)
3 Rounds
10 PVC Pass Throughs
10 OH Squats (Bar)
10 Hang Snatches (Bar)
5 Burpees
Weightlifting
Power Snatch+Hang Snatch+2OHS (Work to a heavy complex.)
Athlete to perform 1 power snatch, 1 hang snatch + plus 2 overhead squats. Touch and Go!!!
Hang snatch may be performed from either the power or squat position. 17 minutes to complete.
Metcon
Kyle 23 (Time)
23 Minute Time Cap
2 Rounds
400m Run
23 Pull-Ups
95 Air Squats