20170301

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, Increase load each set)

Metcon

Metcon (Time)

Buy In: 500m Row

21-15-9

Overhead Plate Lunge 45/25

Push Press 115/75

Burpees

Buy Out: 500m Row

RX+ 135/95 and Lateral Burpees

Categories: WOD