CrossFit Jacked – CrossFit
Weightlifting
Deadlift (6 sets of 4 reps – increase load each set)
begin at 50-55% of 1RM and steadily increase. 20 minutes to complete.
Metcon
Metcon (AMRAP – Rounds and Reps)
Gone Mad
17 MInute AMRAP
5 Devils Press 35/20
10 Front Rack Lunges 35/20
15 Toes 2 Bar
RX+ = Dumbbells at 50/35
Metcon (AMRAP – Rounds and Reps)
Gone Mad (Athlete)
17 MInute AMRAP
5 Devils Press 35/20
10 Front Rack Lunges 35/20
15 Hanging Knee Raises
Metcon (AMRAP – Rounds and Reps)
Gone Mad (Rookie)
17 Minute AMRAP
5 Devils Press 20/10
10 Front Rack Lunges 20/10
15 Hanging Knee Raises