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
Back Squat (Complete 3 sets of 3 reps @ 90% of 1RM. )
Same weight across.
Metcon
Metcon (Time)
The Crippler
15 Minute Time Cap
21-15-9
Power Cleans 115/75
Thrusters 115/75