CrossFit Jacked – CrossFit
Weightlifting
Push Press (Complete the following sets in 17 min)
1 set of 5 @ 75%
2 sets of 5 @ 80%
1 set of 5 @ 85%
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
21/15 Row/Erg or 15/12 Bike
30 Russian Swings 53/35
60 Double Unders
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Good Morning (12 Seconds) 95/65
2) Good Morning w/Bar (48 Seconds)
-Active Recovery – Slow, Continuous Movement (No Stopping)
*No rest between reps or rounds
*Total Time: 5 minutes