CrossFit Jacked – CrossFit
Warm-up
CF Jacked Warmup 3 (No Measure)
500m Row
10 Air Squats
30 Sec Dead Hang From Pullup Bar
10 Good Mornings
10 Hang Power Cleans
5 Burpees
Weightlifting
Power Clean (17 minutes to work to a 1RM)
Metcon
Metcon (Time)
Run For It
400m Run
30 Pull-ups
400m Run
30 Push Press 135/95
RX+ Chest to Bar Pull-ups and Push Press 155/105