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 last week. if too heavy, decrease load to 90% of last week.
Metcon
Row/Clean/Press (Time)
500m Row
15 Squat Cleans 135/95
20 Push Press 135/95
15 Squat Cleans 135/95
500m Row