CrossFit Jacked – CrossFit
Warm-up
CF Jacked – Deadlift Warmup (No Measure)
3 Rounds (NFT)
10 Good Mornings (Bar Only
10 Air Squats
Toe Touch w/ Barbell (20 sec hold)
Weightlifting
DT Complex (17 minutes to work to a heavy set)
Deadlift + Hang Power Clean + Push Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
Spin Doctor
16 Minute AMRAP
1000m Row
10 Squat Cleans 135/95
20 AbMat Sit-ups
10 Squat Cleans 135/95
20 HR Push-ups