CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
10 AMRAP Pull-ups (AMRAP – Reps)
10-minute AMRAP of Strict Pull-ups.
If you reach 100 before 10 minutes are up, stop.
Once you’ve successfully performed 100 pull-ups within 10 minutes, add 10 lbs of weight the next time you perform.
Metcon
Metcon (3 Rounds for reps)
No Extra
3 Rounds
1 minute of Sumo Deadlift High Pulls 95/65
1 minute of Atomic Situps 45/25
1 minute of Push Press 95/65
1 minute of Atomic Situps 45/25
Rest 1 minute