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 (10 set of 3 Reps at 84% of 1RM)
30 Minutes to Complete
Metcon
Metcon (Time)
3 Rounds
21 Wall Balls 20/14
15 Toe 2 Bar
9 Power Clean & Jerk 135/95
*20 Minute Time Cap*