Booty Buster

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 (20 minutes to perform the following 7 sets)

Beginning at 75% of 1RM:

3 sets of 2 reps then increase for

2 singles at same weight across, then increase for

2 singles at same weight across

Metcon

Booty Buster (Time)

17 Minute Time Cap

750m Row

40 Double Unders

30 Back Squats (from ground) 135/95

500m Row

20 Box Jumps 24/20

10 Burpees

250m Row

Categories: WOD

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