The Punisher

CrossFit Jacked – CrossFit

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CF Jacked – Deadlift Warmup (No Measure)

3 Rounds (NFT)

10 Good Mornings (Bar Only

10 Air Squats

Toe Touch w/ Barbell (20 sec hold)


Snatch Grip Deadlift (17 minutes to complete 5 sets of 4 reps)

Complete all sets at 100% of 1RM Snatch weight


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

Categories: WOD

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