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)
Weightlifting
Snatch Balance + Overhead Squat
Metcon
Metcon (Time)
3 Rounds
15 Back Squat 135/95
Sled Push/Pull 185/125 (Down to Pole and Back)
100m DB Farmer Carry 50/35
15 Push Press 135/95
We’re WOD’n in the field today 🙂 Barbells and all!