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 (20 Minutes to Find Your 1RM)
Metcon
Erica (Time)
5 Rounds For Time
3 Handstand Pushups (Scaled=1 Wall Walk)
13 Hang Power Cleans 115/75
23 Front Squats 115/75
33 Double Unders
*33 Minute Time Cap*
Cutoff – To continue past the 20 minute mark, athlete must have completed 3 full rounds. If 3 full rounds are not completed within 20 minutes, the workout ends.
4 Rounds Must Be Completed Under 27 Minutes to Continue.