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 (4 sets of 3 reps – same weight across)
20 minutes to complete
Weightlifting
Hang Snatch (work to a heavy single)
15 minutes to complete. may catch in power or squat position.
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
7 minute time cap
Metcon
Slayton (Time)
10 Minute Time Cap
2 Ring Muscle Ups (4 C2B Scaled)
200 Double Unders
400m Run
Rest 5 minutes after Isabel before beginning.