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
Metcon
30 Back Squats For Time (Time)
10 Minute Time Cap
30 Back Squats for Time
7 minutes to warm-up to 70% then perform 30 reps at 70% of 1 rep max.
Increase load by 10 lbs from last week if performed under 5 minutes. Keep weight same as last week if it took longer than 5 minutes.
Metcon
100 Thruster EMOM (Time)
5 Burpees then remaining time of each minute, chip away at:
100 Thrusters 95/65
*must begin each minute with 5 burpees before chipping away at thrusters