CrossFit Jacked – CrossFit
Weightlifting
Overhead Squat (Work to a heavy 3 rep as follows)
4 reps @ 50% of 1RM
4 reps @ 60% of 1RM
3 reps @ 70% of 1RM
3 reps @ 75% of 1RM
continue to climb if feeling good
17 minutes to complete
Metcon
Metcon (Time)
The Row-Away
25 Minute Time Cap
750 Meter Row or 1 Mile Assault Bike
then 8 Rounds of
8 Hang Power Snatch 95/65
8 Atomic Situps
then
750 Meter Row or 1 Mile Assault Bike