Happy Birthday, Ray!

CrossFit Jacked – CrossFit

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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

Push Press (8-8-8)

17 MInutes to Find an 8 Rep Max.

3rd Set – Perform 8 reps less 10 percent of 1st set.

Metcon

Ray (Time)

14 Minute Time Cap

2 Rounds

400m Run

1 Ring Muscle Up

19 Deadlift 185/125

80 Double Unders

*scale muscle-up with 3 strict pull-ups