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 1 Rep Max)
Metcon
Metcon (Time)
20 Minute Time Cap
400m Run
35 AbMat Sit-ups
30 Plyo Push-ups
400m Run
35 Ball Slams 20/15
30 Pull-ups
400m Run