20161130

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

Thruster (Heavy Set of 3 Reps)

lift starts from the ground

Metcon

Metcon (Time)

For Time:

30 Thrusters

30 Pullups

20 Thrusters

20 Pullups

10 Thrusters

10 Pullups

RX: 95/65

RX+: 115/75 w/ C2B Pullups

Categories: WOD

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