20161118

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

Categories: WOD

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