It’s A Split

CrossFit Jacked – CrossFit

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Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Clean + 2 Front Squat (Perform 1 Squat or Power Clean followed by 2 FS)

build to a heavy complex

Metcon

Metcon (Time)

It’s A Split – Part I

10 Minute Time Cap

20-15-10-5

Box Jump Overs 24/20

Atomic Sit-ups 45/25

Rest 4 minutes before starting 2nd WOD

Metcon

Metcon (Time)

It’s A Split – Part II

10 Minute Time Cap

21-15-9

Front Squat 95/65

Sumo Deadlift High-Pull 95/65