CrossFit Jacked – CrossFit
Warm-up
Shoulder Warmup (No Measure)
10-5-3
PVC Pass Throughs
Around the Worlds
6-4-2(empty barbell)
Back Squats
Snatch Grip Push Press
Overhead Squats
Weightlifting
Pull-up EMOM (AMRAP – Rounds)
Perform 5 strict pull-ups every minute on the minute for 10 minutes.
If you can perform more than 8 unbroken strict pull-ups, add weight and record load in comments.
If you have successfully performed EMOM RX in past, begin adding weight or increasing load the next time.
Metcon
Rachel (Time)
(19+81) 100 AbMat Sit-ups
37 Sumo Deadlift High Pulls 95/65
37 Hang Power Cleans 95/65
(19+81) 100 Air Squats