Pandemonia

CrossFit Jacked – CrossFit

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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 (20 Minutes to Work to a 10 Rep Max)

Metcon

Pandemonia (Time)

20 Minutes to Complete

21-15-9

Pull-ups

American KB Swings 53/35

Sumo Deadlift High Pulls 95/65