Announcements
We’re celebrating Traci Cottrell’s birthday today!
CrossFit Jacked – CrossFit
Warm-up
Shoulder Warmup (No Measure)
10-5-3
PVC Pass Throughs
Around the Worlds
6-4-2(empty barbell)
Back Squats
Snatch Grip Push Press
Overhead Squats
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)
Traci
20 Minute Time Cap
Buy In: 41 American KB Swings 53/35
then
3 Rounds
8 Clean & Jerks 115/75
18 Weighted Sit-ups 45/25
then
Cash Out: 77 Air Squats