20161011

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

Paused Back Squat (3 Sec)

15 min. to find a 2rm w/ a 3 sec. pause in both reps

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 Burpees

15 Power Cleans 135/95

20 KB Swings 53/35

Categories: WOD

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