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 (Find Your 1RM)
Metcon
EMOM 5 Thrusters (AMRAP – Reps)
With a continuously running clock complete 5 thrusters every minute (25 thrusters every 5 minutes).
From 0:00-5:00 use 75/55
From 5:00-10:00 use 95/65 lb.
From 10:00-15:00 use 115/80 lb.
From 15:00-20:00 use 135/95 lb.
From 20:00-25:00 use 155/105 lb.
From 25:00-30:00 use 175/120 lb.
From 30:00-35:00 use 195/135 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able. Post total number of reps completed.