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
Weightlifting
Back Squat (15 Minutes to Find a Heavy 8 Rep)
Weightlifting
Snatch Pull+Snatch+OH Squat (15 Minutes to Complete)
work to a heavy complex
Metcon
Metcon (AMRAP – Reps)
Ragtag Rush
7 Minute AMRAP
2-4-6-…10-12…
Hang Power Snatches 95/65
Chest to Bar Pull-ups
increase reps by 2 each round