CrossFit Jacked – CrossFit
Warm-up
Front Squat Warmup (No Measure)
Pigeon Stretch (1 Minute each leg)
5 Air Squats – 3 Sec Pause
10 Mountain Climbers
Squat to Stand w/ Reach + Toe Lift
Wrist Mobility
Weightlifting
Front Squat (Find Your 5 Rep Max)
Metcon
July 2017 Benchmark (AMRAP – Reps)
3 Rounds
5 Minutes to Complete:
400m Run
10 Deadlifts 135/95
8 Hang Power Cleans 135/95
6 Front Squats 135/95
4 Push Jerks 135/95
Max Rep Burpees in Remaining Time
3 Minutes Rest Between Rounds
Score = Total Reps Burpees