CrossFit Jacked – CrossFit


Back Squat Warmup (No Measure)

Dragon Pose (1 Min Each Leg)

2 Rounds:

10 Good Mornings (Empty Bar)

10 Air Squats

5 Tuck Jumps


Back Squat (10 sets of 3 reps at 75% of 1RM)

30 Minutes to Complete

We’ll be performing the back squat portion of the Burgener Squat program over the next few months.

We’ll throw in a 1RM attempt every 4 weeks to measure our success.


Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 Deadlifts 225/155

15 Box Jumps 24/20

400m Run

Extra Work

Metcon (No Measure)

Superset for 3 Rounds

15 Ring Rows

10 Strict Chin-ups

Categories: WOD

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