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