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
Front Squat (Work to a 3RM)
Metcon
Metcon (AMRAP – Reps)
17 Minute AMRAP
40 Burpees
30 Overhead Squats 75/50
30 Burpees
30 Overhead Squats 95/65
20 Burpees
30 Overhead Squats 115/75
10 Burpees
Overhead Squats 135/95 in remaining time
*Score is total reps completed