CrossFit Jacked – CrossFit
Weightlifting
Behind The Neck Jerk (5 sets of 3 reps @ 70% of Jerk)
3 second hold in split – 15 min to complete
Tall Power Jerk (3 sets of 5 reps (by feel))
https://www.youtube.com/watch?v=icDbs3z6RJY
5 min to complete
Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
7 Deadlifts 185/125
20 Alternating Jumping Lunges
7 Deadlifts 185/125
200m Row/Erg or 10/7 Bike
score is slowest of 5 rounds