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