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.