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