20161125

CrossFit Jacked – CrossFit

Warm-up

Front Squat Warmup (No Measure)

Pigeon Stretch (1 Minute each leg)

5 Air Squats – 3 Sec Pause

10 Mountain Climbers

Squat to Stand w/ Reach + Toe Lift

Wrist Mobility

Weightlifting

Front Squat (Buld to a 5 Rep Max – 15 minutes)

Metcon

Metcon (AMRAP – Reps)

12 Minute Ladder

1 Squat Clean 135/95

1 Burpee

2 Squat Cleans 135/95

2 Burpees

3 Squat Cleans 135/95

3 Burpees

4 Squat Cleans 135/95

4 Burpees

……..

Continue to climb the ladder

Score is total reps

Categories: WOD

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