CrossFit Jacked – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds for form, not for time
– 100m jog
– 10 kb goblet squats w/ 2sec. pause in bottom
– 10 inch worms + pushup
Weightlifting
Front Squat (1×3)
in 15 min. Find 3rm from rack
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min. AMRAP
– 9 Front squats from the ground (115/75)
– 21 Lateral burpees over the bar
– 100m run
Immeditaly at 9:00
Cashout – 100 Abmat situps AFAP