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 (5-4-3-2-1)
Use the heaviest weight you can for each set. Rest as needed between sets. 17 minutes to complete.
Metcon
Metcon (Time)
20 Minute Time Cap
5 Rounds For Time
250m Row
12 Thrusters 95/65
15 Toe to Bar