CrossFit Jacked – CrossFit
Weightlifting
Bench Press (20 minutes to complete 3 sets of 5)
same weight across – shoot for 70-80% of 1 rep based on feel
Metcon
Metcon (AMRAP – Rounds and Reps)
15 MInute AMRAP
5 Strict Pull-ups
10 Dumbbell Hang Clean and Jerks 50/35
15 AbMat Sit-ups
1 Dumbbell – switch arms every 5 reps