20170616

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 (Complete 10 sets of 3 reps @ 78% of 1RM)

Burgener Squat Program, Week 2 – 30 Minutes to Complete

Metcon

Metcon (Time)

20 Minute Time Cap

60 Hand-Release Pushups

40 Pullups

20 Power Snatches 115/75

Extra Work

100 AbMat Situps (Time)

Categories: WOD

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