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CrossFit Jacked – CrossFit

Weightlifting

Paused Back Squat (3 sets of 3 reps @ 75% in 20 minutes)

Hold 3 Second Pause at the Bottom.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

5 Bar Muscle-ups

10 Overhead Squats 95/65

15 Deadlifts 95/65
Movement Subs for Bar Muscle Ups

– Reduce Reps

– Banded Bar Muscle-ups

– Jumping Bar Muscle-ups (Off Box)

– 2x Chest to Bar Pull-ups

– 1x Strict Pull-ups

*choose weights and variations that allow you to complete around 5 rounds over the 15 minutes (Every 3 Minutes) – this does not mean to go heavier than the prescribed weight.

Categories: WOD

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