20161213

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)

add 5 lbs from last week. if too heavy decrease load to 90% – same weight across

Metcon

Metcon (AMRAP – Rounds and Reps)

Death by Back Squat

1 minute – 1 Rep

2 Minutes – 2 Reps

3 Minutes – 3 Reps



RX Weight=Body Weight

Round up to the nearest 5 lbs.

Ex: Weight=196 lbs. Round up to 200 lbs.

Categories: WOD

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