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)
increase load by 5 lbs from last week. if too heavy drop to 90% of load from last week.
Metcon
Metcon (Time)
3 Rounds For Time
15 Hang Power Cleans 135/95
15 Burpees