Death by…

CrossFit Jacked – CrossFit


Shoulder Warmup (No Measure)


PVC Pass Throughs

Around the Worlds

6-4-2(empty barbell)

Back Squats

Snatch Grip Push Press

Overhead Squats


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 (AMRAP – Rounds and Reps)

Death by…

Complete an increasing number of reps every minute until you are unable to finish the reps in the working minute. Begin with:

•1 Burpee Box Jump 24/20

•2 Knees-to-elbow

•3 Burpee Box Jump

•4 K2E

•5 BBJ, continue until unable to finish the amount of reps for that minute.

Coach’s Notes:

-This one will have a slow start.

-Start the first round with 1 Burpee Box Jump (stand all the way up at the top).

-Second minute complete 2 Knees-to-elbow. Minute 3, complete 3 Burpee Box Jumps.

-Minute 7 is where it will become more taxing. The added reps will take away from your rest between minutes.

-If you are not able to complete at least 6 minutes of the workout, stop and start over at minute 1 to add some additional work.

Categories: WOD

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