CrossFit Jacked – CrossFit
Weightlifting
Split Jerk (Work to a heavy single in 17 minutes)
1 set of 3 reps @ 50%
1 set of 2 reps @ 60%
1 set of 2 reps @ 70%
1 Single at 80%
continue to increase if feeling good
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP
21/15 Cal Row or Assault Bike
15 Strict Pull-ups
15 Push Press 115/75
15 Front Squats 115/75