CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Deadlift (Perform the following 8 sets – 17 min to complete)
2 sets of 4 reps
1 set of 3 reps (increase weight)
2 sets of 3 reps (increase weight)
3 sets of 2 reps
Metcon
FRANZILLA (Time)
15 Minute Time Cap
21 Front Squats 135/95
21 Pull-Ups
15 Push Presses 135/95
15 Pull-Ups
9 Thrusters 135/95
9 Pull-Ups