CrossFit Jacked – CrossFit
Weightlifting
Push Jerk (5-4-3-2-1)
Start at 60% of 1RM and continue to add weight through sets. 20 minutes to complete. Continue to increase weight for 1 rep if you’re feeling good.
Metcon
Metcon (Time)
Exertion
20 Minute Time Cap
Calorie Row 40/28 or Assault Bike 25/18
then..
5 Rounds
5 Atomic Sit-ups 45/25
10 HSPU
15 Russian Twists 20/14
then…
Calorie Row 40/28 or Assault Bike 25/18