CrossFit Jacked – CrossFit
Warm-up
Shoulder Warmup (No Measure)
10-5-3
PVC Pass Throughs
Around the Worlds
6-4-2(empty barbell)
Back Squats
Snatch Grip Push Press
Overhead Squats
Weightlifting
Overhead Squat (20 minutes to find a 3 rep max.)
Metcon
Seven Deadly Sins (Time)
20 Minute Time Cap
10 Chest-to-Bar Pull-ups
20 Toes-to-Bar
30 Deadlifts 185/125
100 Double Unders
30 Box Jumps 24/20
20 Burpees
10 Cleans 185/125