CrossFit Jacked – CrossFit
Warm-up
Shoulder Warmup (No Measure)
10-5-3
PVC Pass Throughs
Around the Worlds
6-4-2(empty barbell)
Back Squats
Snatch Grip Push Press
Overhead Squats
Weightlifting
Push Press (17 minutes to work to a heavy single.)
Metcon
Metcon (AMRAP – Rounds and Reps)
Toe Jammer
15 Minute AMRAP
Begin w/ 400m Row
10 Box Jumps
10 Toe 2 Bar
*every 5 minutes complete 400m row – pick up where you left on reps coming off rower