CrossFit Jacked – CrossFit
Warm-up
CF Jacked – Front Squat (No Measure)
Quad Roll w/ Barbell (minute each leg)
T-Spine Mobility w/ KB and Roller (2 minutes)
Wrist Stretches
10 Front Squat (Bar Only)
Weightlifting
Front Squat (work to a 1RM in 15 minutes)
Metcon
Metcon (Time)
“Gunthorpe” Part A
1-2-3-…8-9-10 Ladder
Deadlift 185/125
Lateral Burpees
Metcon (AMRAP – Reps)
If Part A is Completed Under 10 Minutes Do the Following:
Rest 3 Minutes then:
“Gunthorpe” Part B
3 Minute AMRAP
Front Squats 95/65