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