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