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