Waist Removal

CrossFit Jacked – CrossFit

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Warm-up

CF Jacked – Front Squat (No Measure)

Quad Roll w/ Barbell (minute each leg)

T-Spine Mobility w/ KB and Roller (2 minutes)

Wrist Stretches

10 Front Squat (Bar Only)

Weightlifting

Front Squat (Complete the following 7 sets)

1 set of 6 reps

2 sets of 4 reps (same weight across)

2 sets of 3 reps (same weight across)

2 sets of 2 reps (same weight across)

*increase weight as reps decrease

Shoulder Press (Complete the following 7 sets)

1 set of 6 reps

2 sets of 5 reps (same weight across)

2 sets of 3 reps (same weight across)

2 sets of 2 reps (same weight across)

*increase weight as reps decrease

Metcon

Metcon (AMRAP – Rounds and Reps)

Waist Removal

7 Minute AMRAP

8 Hang Power Snatches 95/65

16 Wall Balls 20/14

Categories: WOD

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