CrossFit Jacked – CrossFit
Metcon
Metcon (AMRAP – Reps)
5 Rounds:
Max Body weight Bench Press
Max Strict Pull-ups
400 Meter Run
– While bodyweight is prescribed on the bench, athletes want to choose a weight here that they can complete for 7-10 reps every round
– Athletes should choose a strict pull-up variation that allows them to complete 5-10 reps every round
– Use a band or ring rows as necessary to achieve the right stimulus
*score is total reps completed over 5 rounds – the run serves as a rest and is not included in score