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)
go 5 lbs heavier than last week. if too heavy drop to 90% of last week’s load.
Metcon
Godwin (Time)
For Time:
25 Minute Time Cap
1000m Row
20 Deadlifts 225/155
20 Power Snatches 135/95
20 Deadlifts 225/155
1000m Row