CrossFit Jacked – CrossFit
Weightlifting
Squat Clean (17 minutes to build to a heavy single)
Begin at 1 set of 3 @ 50%
1 set of 2 @ 60%
1 set of 2 @ 70%
1 single @ 75%
continue to increase if feeling good
Metcon
Metcon (4 Rounds for reps)
Stand Tall
20 Minute Time Cap
4 Sets
In 3 Minutes
200m run
then AMRAP
4 Burpee Box Jump Overs 24/20
4 Alt DB Snatches 50/35
2 Minutes Rest Between Sets