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 sets of 5 reps – same weight across)
20 minutes to complete. This should be a challenging weight you can complete without failure.
Metcon
Metcon (Time)
12 Minute Time Cap
750m Row
then…
3 Rounds
20 Push Press 95/65
16 Jumping Lunges
12 Box Jumps 24/20
Metcon
Metcon (AMRAP – Rounds)
Immediately Following 12 Minute Time Cap
10 Minute EMOM
3 Front Squats + 30 Double Unders
FS = 185/125
*barbell begins on floor