CrossFit Jacked – CrossFit
Warm-up
Front Squat Warmup (No Measure)
Pigeon Stretch (1 Minute each leg)
5 Air Squats – 3 Sec Pause
10 Mountain Climbers
Squat to Stand w/ Reach + Toe Lift
Wrist Mobility
Weightlifting
Front Squat (Find Your 3RM)
Metcon
April 2017 Benchmark (Time)
For time:
20 Front Squats, 165/115 lbs
30 Box Jumps, 24/20 in
40 American Kettlebell Swings, 53/35 lbs
50 Wall Balls, 20/14 lbs
RX+
Front Squat 205/145
Box Jumps 30/24