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 (20 Minutes to Complete 4 sets of 3 reps)
Increase load 5-10 lbs from last week if able. Same weight across.
Metcon
Godwin (Time)
For Time:
25 Minute Time Cap
1000m Row
20 Deadlifts 225/155
20 Power Snatches 135/95
20 Deadlifts 225/155
1000m Row