CrossFit Jacked – CrossFit
Metcon
Metcon (AMRAP – Rounds)
Hang In There Partner
20 Minute EMOM
5 Thrusters 95/65
5 Burpees
While partner hangs from pull-up bar
Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar. Switch every minute.
Metcon (AMRAP – Rounds and Reps)
WOD begins 5 minutes after EMOM
Tag , You’re It!
15 Minute AMRAP
10 Pull-ups
10 Toes to Bar
10 Overhead Plate Lunges 45/25
Partner A runs 400 meters while Partner B completes as many rounds as possible (AMRAP) of 10 pull-ups, 10 toes-to-bar, 10 overhead plate lunges. When Partner A returns from the run, partners tag and switch places.