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