20161201

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

Categories: WOD

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