CrossFit Jacked – CrossFit
Weightlifting
Push Press (2 sets of 5 @ 75%, 2 sets of 5 @ 80%)
20 minutes to complete
Metcon
Metcon (Time)
Wonderwall
20 Minute Cap
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs 20/14
60 Double Unders, 30 Deadlifts 225/155
60 Double Unders, 30 Wallballs 20/14
60 Double Unders, 30 Burpees
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Wall Balls (20 seconds)
-Recommend Load: 20/14 lbs
2) Behind Neck Thruster w/PVC (40 seconds)
-Active Recovery – Slow, Continuous Movement (No Stopping)
*No rest between reps or rounds
*Total Time: 5 minutes