WOD

CrossFit Jack

Weightlifting
Metcon (Weight)
Squat – work up to a heavy triple (20 min cap)

Metcon
Metcon (AMRAP – Rounds and Reps)
CrossFit Jack
20 min AMRAP

10 Push Press (115/75)
10 swings (1.5/1.0)
10 box jumps (24/20)

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