It’s A Drag

CrossFit Jacked – CrossFit

Warm-up

CF Jacked Warmup 3 (No Measure)

500m Row

10 Air Squats

30 Sec Dead Hang From Pullup Bar

10 Good Mornings

10 Hang Power Cleans

5 Burpees

Weightlifting

Push Jerk (3 sets of 3 reps – 17 minutes to complete)

Use heaviest weight you can for each set.

Metcon

Metcon (Time)

It’s A Drag

20 Minute Time Cap

Buy In: Sled Push/Pull to pole and back 185/125

then

3 Rounds

25 HR Push-ups

18 Box Jumps 24/20

11 Front Squats 115/75

then

Cash Out: Sled Push/Pull to pole and back 185/125

Categories: WOD

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