Rosie the Ripper

CrossFit Jacked – CrossFit


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


Front Squat (20 Minutes to Find a 3RM – From Ground)

A full squat clean is permitted, but not required, to start the movement.


Metcon (AMRAP – Rounds and Reps)

Rosie the Ripper

12 Minute AMRAP

500m Row

10 Chest to Bar Pull-ups

30 Thrusters 95/65

Categories: WOD

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