CrossFit Jacked – CrossFit
Warm-up
CF Jacked Warmup 3 (No Measure)
500m Row
10 Air Squats
30 Sec Dead Hang From Pullup Bar
10 Good Mornings
10 Hang Power Cleans
5 Burpees
Weightlifting
Front Squat 1 1/4 (Find Your 2RM in 17 Minutes)
Metcon
Situp/KB/Rope (Time)
25 Minute Time Cap
Buy In: 15 Burpees
4 Rounds
10 Atomic Situps 45/25
20 American KB Swings 53/35
30 Double Unders (60 Singles)
Buy Out: 15 Burpees