Announcements
Emily Taylor turned another year older last week. Let’s help her celebrate!
CrossFit Jacked – CrossFit
Warm-up
CF Jacked-Thruster Warmup (No Measure)
2 Rounds (NFT)-Bar Only
10 Hang Power Cleans
10 Front Squat
10 Push Press
Weightlifting
Push Jerk (17 minutes to complete)
Warm up to 75% of 1RM and complete:
1 set of 5 reps, then increase
3 sets of 3 reps (same weight across)
Metcon
Metcon (Time)
Emily T.
20 Minute Time Cap
2 Rounds
24 Front Squats 95/65
13 Atomic Sit-ups
94 Double Unders