CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Shoulder to Overhead (Find Your 5 Rep Max.)
Movement starts from ground. You may Push Press, Push Jerk, or Split Jerk.
Metcon
Lauren (Time)
20 Minute Time Cap
14-3-12-11-10…3-2-1
Power Cleans 95/65
after each descent in the ladder perform 20 double unders or 40 singles