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 (Perform the following 8 sets in 20 minutes)
1 set of 5 reps
3 sets of 3 reps (increase weight)
2 sets of 3 reps (increase weight)
2 sets of 3 reps
Metcon
Metcon (Time)
Cut the Caboose
20 Minute Time Cap
5 Rounds
35 Double Unders
25 HR Pushups
10 Deadlifts 225/155