CrossFit Jacked – CrossFit
Weightlifting
Front Squat (6 sets of 3 reps – increase load each set)
20 minutes to complete
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
15 Push Press 115/85
10 Burpees
15 KB Snatches (alt arms each round) 53/35
10 Toes 2 Bar
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP (Warrior)
15 Push Press 95/65
10 Burpees
15 KB Snatches (alt arms each round) 35/26
10 Toes 2 Bar
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP (Athlete)
15 Push Press 75/55
10 Burpees
15 KB Snatches (alt arms each round) 35/26
10 Hanging Knee Raises