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
Push Press (8-8-8)
17 MInutes to Find an 8 Rep Max.
2nd Set – Perform 8 reps less 5 percent of 1st set.
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