CrossFit Jacked – CrossFit
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