Buckle Up

CrossFit Jacked – CrossFit

Gymnastics

Weighted Pull-ups (17 minutes to complete 6 sets of 6)

same weight across

Pull-Up Progressions (No Measure)

Beginner: Toe-Assisted Pull-ups (off box) with Negative (complete 5 sets of 5 reps)

Intermediate: Chin-Ups 5 Sets of 5 Reps

Advanced (Must Have 5 Strict Pull-ups within 60 sec): Perform 5 sets of Max-Effort Strict Pull-ups resting 3 minutes between each set.

Metcon

Metcon (3 Rounds for reps)

Buckle Up

5 Minute AMRAP

20/14 Cal Row

50 AbMat Sit-ups

Max Air Squats

5 minute rest

5 Minute AMRAP

20/14 Cal Row

50 Air Squats

Max AbMat Sit-ups

5 minute rest

5 Minute AMRAP

20/14 Cal Row

25 Air Squats

25 AbMat Sit-ups

Max HR Push-ups
score is total max reps. record each AMRAP.

If multiple heats are needed, go as follows:

Heat 2: Start at 3 minutes

Heat 3: Start at 7 minutes

Categories: WOD

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