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
Metcon (Time)
10 Minute Time Cap
30 Back Squats for Time
7 minutes to warm-up to 70% then perform 30 reps at 70% of 1 rep max.
Metcon
Metcon (Time)
“Excuse Me, I Burpeed”
25 Minute Time Cap
5 Rounds
15 Hang Power Cleans 95/65
20 Burpees
25 Air Squats
30 Double Unders