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)
same weight across-increase load by 5 lbs from last week. if too heavy, decrease load to 90% from last week.
Metcon
Metcon (AMRAP – Reps)
15 Minute AMRAP
3-6-9-12…
Pullups
Thrusters 95/65
add 3 reps each round until time expires