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 @ 87% of 1RM)
30 Minutes to Complete
Metcon
Daniel (Time)
25 Minute Time Cap
1 Bar Muscle Up (Scaled 3 Pullups)
35 Pullups
21 Power Cleans 115/75
400m Run
35 Double Unders
15 Power Cleans 115/75
400m Run
35 HR Pushups
9 Power Cleans 115/75
400m Run