CrossFit Jacked – CrossFit
Warm-up
CF Jacked – Deadlift Warmup (No Measure)
3 Rounds (NFT)
10 Good Mornings (Bar Only
10 Air Squats
Toe Touch w/ Barbell (20 sec hold)
Weightlifting
Snatch Grip Deadlift (17 minutes to complete 5 sets of 4 reps)
Complete all sets at 100% of 1RM Snatch weight
Metcon
Metcon (Time)
The Punisher
20 Minute Time Cap
Buy In: 500m Row
then 3 rounds..
25 Wall Balls 20/14
15 Barbell Rollouts
Cash Out: 500m Row