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 (2-2-2-2-2)
Use the heaviest weight you can for each set. Rest as needed between sets.
Metcon
Metcon (Time)
20 Minute Time Cap
3 Rounds
10 Atomic Situps 45/25
20 Alt DB Snatches 50/35
24 Wall Balls 20/14
54 Double Unders