CrossFit Jacked – CrossFit
Weightlifting
Overhead Squat (5 sets of 3 @ 70% in 20 minutes)
increase weight on last 2 sets if feeling good. record final set
Metcon
Metcon (Time)
Water Weight
20 Minute Cap
3 Rounds
25 Overhead Squats 75/55
15 Pull-ups
25/18 Cal Row/Erg or 18/13 Cal Bike
15 Burpee Box Jumps 24/20
RX+ = C2B Pull-ups
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Russian Twists w/Plate 25/15 (12 Seconds)
2) Flutter Kicks (48 Seconds)
-Active Recovery – Slow, Continuous Movement (No Stopping)
*No rest between reps or rounds
*Total Time: 5 minutes