CrossFit Jacked – CrossFit
Weightlifting
Behind The Neck Jerk (20 Minutes to Work to a Heavy Single)
Begin with the following:
1 set of 3 reps @ 50%
1 set of 3 reps @ 60%
1 set of 2 reps @ 70%
1 Single @ 75%
continue to increase if feeling good
Metcon
Metcon (Time)
Down to Business
20 Minute Time Cap
3 Rounds
35 Wall Balls 20/14
15 Deadlifts 225/155
30 Plyo Push-ups on 45 lb plates (ladies 35 lb plates)