CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Deadlift (4-4-4-4)
17 minutes to work to a heavy 4 rep. Increase load as possible each set.
Metcon
Tonya (Time)
20 Minute Time Cap
44 Calorie Row
then…
2 Rounds
22 Deadlift 225/155
44 Wall Balls 20/14
44 AbMat Situps