CrossFit Jacked – CrossFit
Warm-up
CF Jacked – Deadlift Warmup (No Measure)
3 Rounds (NFT)
10 Good Mornings (Bar Only
10 Air Squats
Toe Touch w/ Barbell (20 sec hold)
Weightlifting
3 Deadlifts + 30 Double Unders – 10 Minute EMOM (Perform 3 Rep Touch and Go + 30 Dubs)
10 minutes to warm up to a 3 rep touch and go deadlift. When EMOM begins, perform 3 touch and go deadlifts and immediately follow up with 30 double unders or 60 singles in the same minute.
Metcon
Metcon (Time)
20 Minute Time Cap
25 Deadlift 115/75
25 Burpees
20 Push Press 115/75
20 Burpees
15 Power Cleans 115/75
15 Burpees
10 Power Snatches 115/75
10 Burpees
5 Sumo Deadlift High Pulls 115/75
5 Burpees