CrossFit Jacked – CrossFit
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 (Time)
Gimme 5
5 x 7 Minute Rounds
20 American KB Swings 53/35
10 Burpees
12 Deadlifts 115/85
12 Thrusters 115/85
10 Box Jumps 24/20
20 AbMat Sit-ups
**record slowest round**
Equipment needed:
KB, Barbell, Box, AbMat