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 (10 sets of 3 reps at 81%)
Metcon
Metcon (Time)
Buy In: 500m Row
then 3 Rounds
9 Deadlift 155/105
12 Push Jerks 155/105
15 Toe 2 Bar
Cash Out: 500m Row
*20 Minute Time Cap*