CrossFit Jacked – CrossFit
Weightlifting
Power Snatch (20 min to work to a heavy single)
Metcon
Metcon (Time)
Herky Jerky
25 Minute Cap
50 Wallballs 20/14
40 Single Dumbbell Hang Clean & Jerk 50/35
30 Single Dumbbell Box Step-ups 24/20
2,000 Meter Row or 100 Cal Bike
30 Single Dumbbell Box Step-ups 50/35
40 Single Dumbbell Hang Clean & Jerk 50/35
50 Wallballs 20/14
*switch arms every 5 reps on DB Hang C&J