Booty Buster

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 perform the following 7 sets)

Beginning at 75% of 1RM:

3 sets of 2 reps then increase for

2 singles at same weight across, then increase for

2 singles at same weight across

Metcon

Booty Buster (Time)

17 Minute Time Cap

750m Row

40 Double Unders

30 Back Squats (from ground) 135/95

500m Row

20 Box Jumps 24/20

10 Burpees

250m Row

Lovehandle Loser

CrossFit Jacked – CrossFit

Warm-up

Shoulder Warmup (No Measure)

10-5-3

PVC Pass Throughs

Around the Worlds

6-4-2(empty barbell)

Back Squats

Snatch Grip Push Press

Overhead Squats

Metcon

50 Strict Pull-ups (Time)

Complete 50 Strict Pull-Ups for time. 15 Minute Time Cap.

If you complete in under 5 minutes add 10 lbs of weight the next time or if scaling with bands reduce the band resistance next time.

You may also scale with ring rows.

Metcon

Metcon (AMRAP – Rounds and Reps)

Lovehandle Loser

15 Minute AMRAP

100m DB Farmer Carry 50/35

10 DB Front Squats 50/35

5 Renegade Rows 50/35

*use kettlebells if we run out of dumbbells