20171013

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 (20 Minutes to Find A 1RM)

Metcon

Friday the 13th (Time)

20 Minute Time Cap

13 Calorie Row

13 Ring Dips

13 Power Cleans 135/95

13 Push Press 135/95

13 Back Squats 135/95

13 Burpees

13 Power Snatches 135/95

13 Overhead Squats 135/95

13 Renegade Rows 50/35

13 Chest 2 Bar Pull-ups

13 Atomic Sit-ups 45/25

13 Hang Power Cleans 135/95

13 Thrusters 135/95

Categories: WOD

Previous Post:

«

Next Post:

»