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Today’s benchmark is a workout from April 4th. Let’s be better today!
CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Back Squat (Perform 7 sets of 1 rep. Increase load each set.)
20 minutes to complete. Add weight incrementally so that it allows you to attempt a 1RM or heaviest single on final attempt.
Remember to use spotter arms if using rig or ask your coach to spot you if in doubt.
Metcon
Cold Steel (AMRAP – Rounds and Reps)
12 Minute AMRAP
9 Push Press 135/95
12 HR Push-ups
15 American KB Swings 53/35