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)