CrossFit Jacked – CrossFit
Warm-up
Warmup-PullUp Progression (No Measure)
Pull-Up Progressions:
Beginner: Negatives 5 Sets of 5 (work up to 5 sec hold)
Intermediate: Chin-Ups 5 sets of 5
Advanced: 4 sets of 6 Strict Pull-Ups (add weight if comfortable)
Metcon
Sled Push (Time)
3 attempts – 50m sled push for time (185/125)
Metcon
Metcon (Time)
Ladder 1-2-3-4-5-6-7-8-9-10
Thrusters 95/65
Lateral Burpees
Abmat Situps