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)
Increase load by 5 lbs from last week. If too heavy, decrease load to 90% of last week’s load.
Metcon
Metcon (Time)
For Time
3 Rounds
30 Goblet Squats 53/35
15 Power Clean & Jerks 135/95
15 Burpees