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 (Perform 5 sets of 2 reps – same weight across)
20 minutes to complete – try to achieve 90% of 1RM or greater
Metcon
Metcon (Time)
Toe Burn
30-20-10
Hang Power Cleans 135/95
Toe 2 Bar