Sunday, April 19th

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

30 Minute Cap

Buy-In: 1 Mile Run

10-9-8-7-6-5-4-3-2-1:

Odd-Object Thrusters

Burpees

Cash-Out: 1 Mile Run

Saturday, April 18th

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

20 Minute Cap

40 Odd Object Rows

400 Meter Run

40 Odd Object Ground to Shoulder

800 Meter Run

40 Odd Object Shoulder to Overhead

400 Meter Run

40 Odd Object Rows

Corona – Day 15

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

20 Minute Cap

3 Rounds

25 Burpees

50 Jumping Lunges

75 Mountain Climbers

Corona – Day 14

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

12 MInute AMRAP

2 Odd Object Clean and Jerks

2 Odd Object Thrusters

30 Line Hops

4 Odd Object Clean and Jerks

4 Odd Object Thrusters

30 Line Hops

6 Odd Object Clean and Jerks

6 Odd Object Thrusters

30 Line Hops

…

Continue to Add (2) Reps to Odd Object Movements Per Round

Corona – Day 13

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Reps)

8 Rounds (20 Seconds On + 10 Seconds Off):

Odd Object Rows

Sit-ups

Push-ups

Air Squats

*You’ll complete all 8 rounds at one movement before advancing to the next*
Keep a running count of the rep numbers completed at each station

You’ll enter your total reps separately for rows, sit-ups, push-ups, and air squats

You final score is total reps accumulated over the workout

Corona – Day 12

CrossFit Jacked – CrossFit

Metcon (Time)

Every 3 Minutes for 5 Rounds

12 Odd Object Ground to Overhead

6 Lateral Burpees Over Odd Object

12 Odd Object Reverse Lunges

6 Lateral Burpees Over Odd Object

*record slowest round

Corona – Day 11

CrossFit Jacked – CrossFit

Metcon (Time)

15 Minute Cap

5 Rounds

40 Air Squats

20 Push-ups

10 Reverse Burpees

Corona – Day 10

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

8 Rounds

10 Diamond Push-ups

15 Air Squats

30 Mountain Climbers

Corona – Day 9

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

20 Minute Cap

5 Shoulder Taps (plank position – tap 5 each side)

10 Alternating Lunges

15 Box Jumps or Squat Tuck Jumps

20 Burpees

25 Chair Dips

30 Hand Release Push-Ups

35 Air Squats

40 Double Unders or Double Taps

45 Mountain Climbers

50 AbMat Situps

45 Mountain Climbers

40 Double Unders or Double Taps

35 Air Squats

30 Hand Release Push-Ups

25 Chair Dips

20 Burpees

15 Box Jumps or Squat Tuck Jumps

10 Alternating Lunges

5 Shoulder Taps (plank position – tap 5 each side)
Squat Tuck Jumps – Perform air squat then jump high while tucking your knees into your chest.

Double Taps – Jump In Place and tap your hips twice while in air.