CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
1 Clean Pull + 1 Power Clean + 2 Front Squat + 1 Jerk (Work to a heavy complex.)
Perform complex without dropping bar. Jerk may be either push or split.
Metcon
Metcon (AMRAP – Rounds and Reps)
Lost Legion – Part I
10 Minute AMRAP
10 Sumo Deadlift High Pulls 115/75
10 Lateral Burpees
Rest 5 minutes before beginning Part II
Metcon
Metcon (Time)
Lost Legion – Part II
10 Minute Time Cap
5 Rounds
12 Sumo Deadlift High Pulls 95/65
12 Push Jerks 95/65