CrossFit Jacked – CrossFit
Warm-up
Back Squat Warmup (No Measure)
Dragon Pose (1 Min Each Leg)
2 Rounds:
10 Good Mornings (Empty Bar)
10 Air Squats
5 Tuck Jumps
Weightlifting
Back Squat (4 Sets of 3 reps)
increase load by 5 lbs from last week. if too heavy, decrease load from last week to 90%
Metcon
Metcon (Time)
For Time:
Buy In: Calorie Row 20/17
Then 5 Rounds
10 HSPU
15 Back Squat 135/95
10 American KB Swings 53/35
Buy Out: Calorie Row 20/17