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 (7 Sets of 1 Rep – 20 minutes to complete)
Pick loads that allow you to attempt or set a PR in later sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
Cold Steel
12 Minute AMRAP
9 Push Press 135/95
12 HR Push-ups
15 American KB Swings 53/35