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 (3-3-3-3-3)
17 Minutes to Complete – Use heaviest load you can for each set.
Metcon
Metcon (Time)
22 Minute Time Cap
2 Rounds
Buy In: 500m Row
25 Wall Balls 20/14
25 Sumo Deadlift High Pulls 95/65
25 Front Squats 95/65
25 Burpees