CrossFit Jacked – CrossFit
Warm-up
CF Jacked – Deadlift Warmup (No Measure)
3 Rounds (NFT)
10 Good Mornings (Bar Only
10 Air Squats
Toe Touch w/ Barbell (20 sec hold)
Weightlifting
Deadlift (17 Minutes to Find Your 1RM)
Metcon
August 2017 Benchmark (Time)
25 Minute Time Cap
Buy In: 500m Row
30 Ball Slams 20/15
10 Atomic Situps 45/25
30 Deadlifts 225/155
20 Ball Slams 20/15
8 Atomic Situps 45/25
20 Deadlifts 225/155
10 Ball Slams 20/15
6 Atomic Situps 45/25
10 Deadlifts 225/155
Cash Out: 500m Row
Scaled Movement for Atomic Situps is 2xWeighted Situps or 3xAbmat Situps