CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Pull-up Ladder (AMRAP – Reps)
Do 5 sets or 75 pull-ups, whichever comes first!
#1 – Do 1 pull-up, rest, do 2 pull-ups, rest, and so on until you can’t complete the next set.
Your rest should be the same between each set. No more than 20-30 seconds!
Once you can’t complete the next set start over with a new set beginning at 1 and then so on.
Example:
Set #1 – 1, 2, 3, 4, 5, 6, 7, 8, 5 = 41
Set #2 – 1, 2, 3, 4, 5, 6, 6 = 27
Set #3 – 1, 2, 3, 4, 5, 6, 5 = 26
TOTAL = 94
Don’t quit in the middle of a set because you hit 75. Finish the set.
Metcon
Metcon (Time)
20 Minute Time Cap
21-15-9
Front Squats 135/95
Toe 2 Bar
*at the end of each round perform 50 double unders