Mobile, AL CrossFit
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Happy Birthday, Kelly!

April 29, 2018 / WOD

CrossFit Jacked – CrossFit

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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

Shoulder Press (Work to a heavy single and then complete 4×3)

20 minutes to complete. Spend first 10 minutes working to a heavy single. Remaining 10 minutes to complete 4 sets of 3 reps at 90% of heavy single. This is a strict press.

Metcon

Metcon (Time)

Kelly’s Birthday WOD

20 Minute Time Cap

Sled Push/Pull 185/125 (push to telephone pole and pull back)

42 Double Unders

100m DB Farmer carry 50/35

42 Burpee Box Jumps 24/20

100m DB Farmer carry 50/35

42 Double Unders

Sled Push/Pull 185/125 (push to telephone pole and pull back)

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