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 (Find Your 5RM)
Metcon
Metcon (Time)
25 Minute Time Cap
1000m Row
30 Ring Dips
20 Sumo Deadlift High-Pull 115/80
30 Handstand Pushups
20 Power Snatches 115/80
30 Burpees
20 Thrusters 115/80
30 Pullups