CrossFit Jacked – CrossFit

View Public Whiteboard


Back Squat Warmup (No Measure)

Dragon Pose (1 Min Each Leg)

2 Rounds:

10 Good Mornings (Empty Bar)

10 Air Squats

5 Tuck Jumps


Back Squat (4 sets of 6 reps. Use heaviest load each set.)

20 minutes to complete.


Metcon (AMRAP – Rounds and Reps)


Death by Deadlift (225/155) and Lateral Burpee


Begin with 1 deadlift and 1 lateral burpee in the first minute. Increase by 1 rep each minute. Keep increasing until you can’t complete the work in 1 minute.

If you don’t make it to the 10-minute mark in time, complete 10 rounds as close to a minute per round as possible.

In other words, everyone is to complete 10 rounds. For those who complete each of the first 10 rounds in the allotted time, you will continue until failure.

Categories: WOD

Previous Post:


Next Post: