CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Ninja Turtle
Every 4 Minutes x 5 Rounds
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts 225/155
12/9 Cal Bike or Row
* Score is the slowest interval of the 5
GENERAL
– Working through 5 fast paced intervals today
– Rounds begin on the 0-4-8-12-16
– Looking to have somewhere between 1:30-2:00 of rest before starting the next round
– With the rest built in and manageable numbers in each round, let’s push for unbroken sets on the gymnastics and barbell
– With the score being the slowest round, make sure the first round is performed at a pace you’re prepared to maintain
CHEST TO BAR & TOES TO BAR
– Quickly drop between these two movements to reset the hands and ensure unbroken sets
– While you could hold onto the bar for all 9 reps straight, it can be tricky to transition from one movement to the next