20180110

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

Categories: WOD

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