Announcements
Thanksgiving Schedule
CrossFit Jacked class hours are the following during this Thanksgiving season:
Wednesday, November 23rd – 5am, 6am, 8am, 12pm, 3:30pm
Thursday, November 24th – CLOSED
Friday, November 25th – 8am, 9am
Back to normal hours of operation beginning Saturday, November 26th
CrossFit Jacked – CrossFit
Warm-up
Back Squat Warmup (No Measure)
Dragon Pose (1 Min Each Leg)
2 Rounds:
10 Good Mornings (Empty Bar)
10 Air Squats
5 Tuck Jumps
Weightlifting
Back Squat (4 sets of 3 reps-same load across)
15 minutes to complete-attempt to go no more than 5 lbs heavier than 2 weeks ago. if it’s to heavy go to 90% of your last 4 sets of 3
Metcon
Metcon (Time)
5 Rounds for Time:
Row 500m
7 Thrusters 115/75
RX+ 135/95