CrossFit Jacked – CrossFit
Warm-up
Warmup 2 (No Measure)
3 Rounds
10 PVC Pass Throughs
10 OH Squats (Bar)
10 Hang Snatches (Bar)
5 Burpees
Weightlifting
Back Squat (Perform the following sets in 20 minutes)
Warm up to 80% and then:
2 sets of 2 reps, same weight across
then increase load
4 sets of 2 reps, same weight across
Metcon
Metcon (Time)
Wilson
22 Minute Time Cap
3 Rounds
43 American KB Swings 53/35
22 Power Cleans 95/65
200m Barbell Carry on Back 95/65