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
Back Squat (4 sets of 3 reps)
same weight across. increase load 5 lbs from last week. if too heavy, decrease load by 90% from last week.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
20 Power Snatches 95/65
25 Wall Balls 20/14
30 Pushups