20161222

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

100 AbMat Situps (Time)

Categories: WOD

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