CrossFit Jacked – CrossFit
Weightlifting
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
Back Squat (Complete 4 sets of 3 – same weight across)
Metcon
Metcon (Time)
22 Minute Time Cap
Buy In: 100 Double Unders
then,
4 Rounds
20 Ball Slams 20/15
15 Back Squats 115/75
10 Lunges (bar on back) 115/75
then,
Cash Out: 25 Wall Balls 20/15