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
Metcon
30 Back Squats For Time (Time)
10 Minute Time Cap
30 Back Squats for Time
7 minutes to warm-up to 70% then perform 30 reps at 70% of 1 rep max.
If you completed all 30 reps in under 5 minutes last week then increase load by 10 lbs.
If time was greater than 5 minutes stay at 70% of 1RM.
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
15 Minute Time Cap
Metcon
3 Minute ME Pullups (AMRAP – Reps)
3 Minute AMRAP
Max Effort Pullups
Rest 7 minutes, then complete.