CrossFit Jacked – CrossFit
Weightlifting
Overhead Squat (20 Minutes to work to a 3RM)
Snatch Pull (4 sets of 3 reps – same weight across)
10 minutes to complete. Shoot for 100-105% of 1RM Snatch
Metcon
Metcon (AMRAP – Reps)
Maximum Output
7 Minute AMRAP
50/35 Cal Row
50 Double Unders
Max Effort Pull-ups
*score is number of pull-ups