20170502

CrossFit Jacked – CrossFit

Warm-up

CF Jacked – Deadlift Warmup (No Measure)

3 Rounds (NFT)

10 Good Mornings (Bar Only

10 Air Squats

Toe Touch w/ Barbell (20 sec hold)

Weightlifting

Deadlift (3-3-3-3-3, 17 Minutes to Complete)

Use the heaviest weight you can for each set.

Rest as needed between sets.

Metcon

May 2017 (Time)

25 Minute Time Cap

Buy In: 500m Row

50 Jumping Lunges

40 American KB Swings 53/35

30 Deadlift 225/155

20 DB Alt Power Snatches 50/35

10 Push Press 135/95

Cash Out: 500m Row