CrossFit Jacked – CrossFit
Weightlifting
Paused Back Squat (4 sets of 3 @ 70% of 1RM Back Squat)
Hold 3 Second Pause at the Bottom.
Metcon
Metcon (AMRAP – Rounds and Reps)
Venti
20 Minute AMRAP
20 Wallballs 20/14
20 Single Arm Dumbbell Power Snatches 50/35
30 Overhead Plate Lunges 45/25
20 Single Arm Dumbbell Push Presses 50/35
20/15 Calorie Row
*Snatches – alt arms every rep
*Push Press – alt arms every 5 reps