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 (4-4-4-4, 20 Minutes to Complete)
Use the heaviest weight you can for each set. Begin sets with at least 75% of 1RM.
Rest as needed between sets.
Metcon
Metcon (Time)
22 Minute Time Cap
30-25-20-15
Thrusters 95/65
Toe 2 Bar