CrossFit Jacked – CrossFit
Warm-up
Shoulder Warmup (No Measure)
10-5-3
PVC Pass Throughs
Around the Worlds
6-4-2(empty barbell)
Back Squats
Snatch Grip Push Press
Overhead Squats
Metcon
50 Strict Pull-ups (Time)
Complete 50 Strict Pull-Ups for time. 15 Minute Time Cap.
If you complete in under 5 minutes add 10 lbs of weight the next time or if scaling with bands reduce the band resistance next time.
You may also scale with ring rows.
Metcon
Metcon (AMRAP – Rounds and Reps)
Lovehandle Loser
15 Minute AMRAP
100m DB Farmer Carry 50/35
10 DB Front Squats 50/35
5 Renegade Rows 50/35
*use kettlebells if we run out of dumbbells