Soda Crush

CrossFit Jacked – CrossFit

Warm-up

Warmup 2 (No Measure)

3 Rounds

10 PVC Pass Throughs

10 OH Squats (Bar)

10 Hang Snatches (Bar)

5 Burpees

Weightlifting

Power Snatch (Perform the following 11 sets – 20 min to complete)

3 sets of 3 reps

3 sets of 2 reps (increase weight)

2 sets of 2 reps (increase weight)

3 sets of 2 reps

*you may drop bar between reps

Metcon

Metcon (Time)

Soda Crush

20 Minute Time Cap

30 Cal Row

30 Box Jumps 24/20

15 Right Arm KB Snatches 53/35

30 Sumo Deadlift High Pulls 95/65

15 Left Arm KB Snatches 53/35

30 Front Rack Lunges 95/65

30 Push Press 95/65

Categories: WOD

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