CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Metcon
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 (AMRAP – Rounds and Reps)
“Dirty Animal”
12 Minute AMRAP
25 Burpees
15 Power Snatches 115/75
50 Double Unders