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
Push Press (8-8-8-8)
20 Minutes to Complete the Following:
8 reps @ 65%
8 reps @ 70%
8 reps @ 75%
8 reps @ 80%
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
400m Run
20 Wall Balls 20/14
10 Deadlift 225/155