CrossFit Jacked – CrossFit
Weightlifting
Back Squat (20 minutes to work to a 1RM)
Metcon
Metcon (Time)
Dumbledore
20 Minute Cap
1000m Row/Erg or 50/35 Cal Bike
30 Single Arm Dumbbell Hang Clean and Jerk 50/35
50 Single Dumbbell Goblet Squats 50/35
30 Single Arm Dumbbell Hang Clean and Jerk 50/35
1000m Row/Erg or 50/35 Cal Bike
alt arms every 5 reps on C&J