Announcements
Due to the Semmes Parade on Saturday we have moved our class time up to 8 am!
CrossFit Jacked – CrossFit
Weightlifting
Power Snatch + Overhead Squat (3 Sets of 1 Rep – same weight across)
Perform 1 Power Snatch followed by 1 Overhead Squat
17 minutes to complete
Snatch Pull (2 sets of 2 reps – same weight across)
use 100% of Snatch Max
Metcon
Metcon (2 Rounds for reps)
2 Rounds
5 Minute AMRAP
25 Pull-ups
25 Box Jumps 24/20
Max Sumo Deadlift High Pulls 115/75
*score is total SDHP
rest 2 minutes