Mobile, AL CrossFit
(251) 348-7664

20180126

January 25, 2018 / WOD

CrossFit Jacked – CrossFit

Warm-up

Front Squat Warmup (No Measure)

Pigeon Stretch (1 Minute each leg)

5 Air Squats – 3 Sec Pause

10 Mountain Climbers

Squat to Stand w/ Reach + Toe Lift

Wrist Mobility

Weightlifting

Front Squat (3 Sets of 5 Reps)

20 minutes to complete. warm up to 70% before beginning first set of 5. Increase load each set.

Metcon

Metcon (Time)

10 Minute Time Cap

3 Rounds

8 Clean & Jerk 135/95

16 Chest 2 Bar Pull-ups

Athlete=115/75

Rookie=95/65
Add 1 second for each rep not completed.

Metcon

Metcon (AMRAP – Rounds)

Rest 5 minutes before beginning:

Every 3 min for 15 min:

200m Run

4 Bar Muscle-Ups

Athlete: 8 pull-ups

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