Announcements
Back 2 School Bash is this Saturday night. If you’ve never competed in a CrossFit event before, come out and do it. Challenge yourself and have some fun while you’re at it!
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 (3-3-3-3-3, 17 Min to Complete)
Increase load each set.
Metcon
Metcon (Time)
25 Minute Time Cap
30-25-20-15
Virtual Shovel 45/25 and 24″/20″
Box Jumps 24/20
Milestone: Must have 3 of the 4 rounds completed within 20 minutes to continue. Add 1 second to 25 minutes for each rep not completed.