Happy Birthday Slayton!

CrossFit Jacked – CrossFit

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Back Squat Warmup (No Measure)

Dragon Pose (1 Min Each Leg)

2 Rounds:

10 Good Mornings (Empty Bar)

10 Air Squats

5 Tuck Jumps


Back Squat (4 sets of 3 reps – same weight across)

20 minutes to complete


Hang Snatch (work to a heavy single)

15 minutes to complete. may catch in power or squat position.


Isabel (Time)

For Time: 30 Snatches, 135# / 95#
7 minute time cap


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.

Categories: WOD

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