CrossFit Jacked – CrossFit
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 (20 Minutes to Find a 3RM – From Ground)
A full squat clean is permitted, but not required, to start the movement.
Metcon
Metcon (AMRAP – Rounds and Reps)
Rosie the Ripper
12 Minute AMRAP
500m Row
10 Chest to Bar Pull-ups
30 Thrusters 95/65