CrossFit Jacked – CrossFit
Warm-up
CF Jacked Warmup 3 (No Measure)
500m Row
10 Air Squats
30 Sec Dead Hang From Pullup Bar
10 Good Mornings
10 Hang Power Cleans
5 Burpees
Weightlifting
Push Jerk (3 sets of 3 reps – 17 minutes to complete)
Use heaviest weight you can for each set.
Metcon
Metcon (Time)
It’s A Drag
20 Minute Time Cap
Buy In: Sled Push/Pull to pole and back 185/125
then
3 Rounds
25 HR Push-ups
18 Box Jumps 24/20
11 Front Squats 115/75
then
Cash Out: Sled Push/Pull to pole and back 185/125