CrossFit Jacked – CrossFit
Weightlifting
Shoulder Press (3 sets of 2 reps – 10 minutes to complete)
increase weight each set beginning at 70% of 2 rep max. once complete move directly into 2×2 Push Press.
Push Press (2 sets of 2 reps – 7 minutes to complete)
increase weight each set beginning at 80% of 2RM.
Metcon
Metcon (Time)
Stand Tall
20 Minute Time Cap
5 Wall Walks
50 Thrusters 95/65
75 HR Push-ups
5 Wall Walks
50 Overhead Squats 95/65
75 AbMat Sit-ups
5 Wall Walks
Scale wall walks with box walk outs or half wall walks https://youtu.be/BqiF7A4o-YM?t=78