Friday the 13th

CrossFit Jacked – CrossFit

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Warm-up

Front Squat Warmup (No Measure)

Pigeon Stretch (1 Minute each leg)

5 Air Squats – 3 Sec Pause

10 Mountain Climbers

Squat to Stand w/ Reach + Toe Lift

Wrist Mobility

Weightlifting

Front Squat (5 sets of 5 reps. Same weight across.)

shoot for 75-80% of 1RM

Friday the 13th (Time)

20 Minute Time Cap

4 Rounds

13 Chest 2 Bar Pull-ups

13 Power Snatches 115/75

13 Overhead Squats

then…

500m Row