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 – same weight across)
increase load by 5 lbs from 3 weeks ago. if too heavy, decrease load to 90% from 3 weeks ago.
Metcon
Kelly (Time)
2 Rounds
100m DB Farmer Carry 50/35
30 Air Squats
41 Hang Power Cleans 95/65
30 Box Jumps 24/20
4 HSPU