CrossFit Jacked – CrossFit
Weightlifting
50 Strict Pull-ups (Time)
Complete 50 Strict Pull-Ups for time. 15 Minute Time Cap.
If you complete in under 5 minutes add 10 lbs of weight the next time or if scaling with bands reduce the band resistance next time.
You may also scale with ring rows.
Metcon
Metcon (Time)
The Sit-Up Sandwich
Buy In:
50 AbMat Sit-ups
then…
21-15-9
Deadlifts 225/155
Lateral Burpees
then…
Cash Out:
50 AbMat Sit-ups