CrossFit Jacked – CrossFit
Weightlifting
Back Squat (22 minutes to complete 8 sets of 3 @ 85%)
Metcon
Metcon (Time)
Dopamine
18 Minute Cap
20 Burpees
50 Wall Balls 20/14
25 Deadlifts 225/155
50 Wall Balls 20/14
20 Burpees
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) V-Up (12 Seconds)
-Scaling option: Tuck Up
2) Hanging L-Up (48 Seconds)
-Active Recovery – Slow, Continuous Movement (No Stopping)
-From hanging position, bring legs up as high as possible (maximum to horizontal).
-Scaling option: Hanging Tuck Raise
*No rest between reps or rounds
*Total Time: 5 minutes