20161109

CrossFit Jacked – CrossFit

Warm-up

CF Jacked – Deadlift Warmup (No Measure)

3 Rounds (NFT)

10 Good Mornings (Bar Only

10 Air Squats

Toe Touch w/ Barbell (20 sec hold)

Weightlifting

Deadlift (Build to a heavy 5 rep in 15 minutes)

Metcon

Metcon (Time)

PART A:

15 Sumo Deadlift High Pull 115/75

25 Russian KB Swings 53/35

20 Double Unders/40 Singles

15 Sumo Deadlift High Pull 115/75

25 Russian KB Swings 53/35

30 Double Unders/60 Singles

15 Sumo Deadlift High Pull 115/75

25 Russian KB Swings 53/35

40 Double Unders/80 Singles

Metcon (AMRAP – Rounds and Reps)

If Part A is completed under 10 minutes, rest 3 minutes then do the following:

Part B:

5 Minute AMRAP:

30 Double Unders/60 Singles

20 Russian KB Swings 53/35

10 Goblet Squats 53/35

Categories: WOD

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