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 (work to a 1RM)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Rest 5 Minutes then start situps