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 (30 Minutes to Complete 10 Sets of 2 Reps @ 93%)
Metcon
Metcon (AMRAP – Rounds and Reps)
13 Minute AMRAP
7 Atomic Situps 45/25
14 Box Jumps 24/20
21 Wall Balls 20/14
*Scaled Version of Atomic Situps is 2x Weighted Situps and 3x Abmat Situps