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
30 Back Squats For Time (Time)
10 Minute Time Cap
30 Back Squats for Time
7 minutes to warm-up to 70% then perform 30 reps at 70% of 1 rep max.
Increase load by 10 lbs from last time if performed under 5 minutes. Keep weight same if took longer than 5 minutes.
Metcon
Metcon (Time)
Rock City
20 Minute Time Cap
7 Rounds For Time
7 Hang Power Snatches 95/65
7 Lateral Burpees
7 Toe 2 Bar