CrossFit Jacked – CrossFit
Weightlifting
Thruster (Build to a heavy 3 rep in 20 minutes)
bar begins on floor. your first thruster can be squat cleaned.
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP
15 Thrusters 95/65
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders
– Looking to complete around 4 rounds today (one round every 3:30)
THRUSTERS & PULL-UPS
– Choose a Thruster weight and Pull-up variation that you can complete in within 3 sets during the workout
– Not about going big, rather finding something you can maintain for 14 minutes and minimize time spent not moving
– Just get started with the first set of the next movement upon transitioning
– Getting that first set done and taking your break after is mentally powerful