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
Paused Back Squat (3 Sec) (Find your heaviest set of 2 reps.)
15 min. to find a 2rm w/ a 3 sec. pause in both reps
Metcon
Metcon (Time)
22 Minute Time Cap
4 Rounds
15 Deadlift 225/155
12 Box Jumps 24/20
15 Ring Dips