Mobile, AL CrossFit
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Ragtag Rush

May 23, 2018 / WOD

CrossFit Jacked – CrossFit

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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 (15 Minutes to Find a Heavy 8 Rep)

Weightlifting

Snatch Pull+Snatch+OH Squat (15 Minutes to Complete)

work to a heavy complex

Metcon

Metcon (AMRAP – Reps)

Ragtag Rush

7 Minute AMRAP

2-4-6-…10-12…

Hang Power Snatches 95/65

Chest to Bar Pull-ups

increase reps by 2 each round

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