CrossFit Jacked – CrossFit
Warm-up
Shoulder Warmup (No Measure)
10-5-3
PVC Pass Throughs
Around the Worlds
6-4-2(empty barbell)
Back Squats
Snatch Grip Push Press
Overhead Squats
Weightlifting
Shoulder Press (Work to a heavy single and then complete 4×3)
20 minutes to complete. Spend first 10 minutes working to a heavy single. Remaining 10 minutes to complete 4 sets of 3 reps at 90% of heavy single. This is a strict press.
Metcon
Metcon (Time)
Kelly’s Birthday WOD
20 Minute Time Cap
Sled Push/Pull 185/125 (push to telephone pole and pull back)
42 Double Unders
100m DB Farmer carry 50/35
42 Burpee Box Jumps 24/20
100m DB Farmer carry 50/35
42 Double Unders
Sled Push/Pull 185/125 (push to telephone pole and pull back)