20180119

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 Find a 10 Rep Max.)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

60 Wall Balls 20/14

50 American KB Swings 53/35

40 Box Jumps 24/20

30 Burpees

20 Front Squat 115/75

10 Chest to Bar Pull-ups (20 Pull-ups Scaled)

Categories: WOD