Bleeding Hearts Club

CrossFit Jacked – CrossFit

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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

Weightlifting

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 (Time)

Bleeding Hearts Club

20 Minute Time Cap

5 Rounds

200m Run

5 Overhead Squats 135/95

10 HSPU

Categories: WOD

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