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 (5-5-5-3-3-3)
Increase load each set. 20 minutes to complete.
Metcon
Korbin 22 (Time)
22 Minute Time Cap
5 Rounds
7 Strict HSPU
6 Deadlift 185/125
5 Power Cleans 185/125
4 Bar Muscle-Ups (Scaled 2x C2B or 3x Pull-ups)