CrossFit Jacked – CrossFit
Weightlifting
Hang Clean & Jerk (20 minutes to complete 3 sets. same weight across.)
Clean may be performed as either power or squat. Jerk may be either push or split.
Metcon
Metcon (AMRAP – Rounds and Reps)
Stay On It
2 Rounds
3 Minute AMRAP
8 Pull-ups
8 Push Press 115/75
rest 90 seconds
3 Minute AMRAP
8 Burpee Box Jumps 24/20
8 Sumo Deadlift High Pulls 115/75
rest 90 seconds
RX+: Chest to Bar Pull-ups