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
Power Clean + Hang Clean + Split Jerk (17 Minutes to Complete Your Heaviest Complex.)
Remember, the hang clean you catch in the squat.
Metcon
New Years Countdown (Time)
10-9-8-7-6-5-4-3-2-1
Power Clean 135/95
Push Press 135/95
Lateral Burpees
Ball Slams 20/15