CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Buzz Lightyear
45 Minute Time Cap
3 Rounds
400m Run Together
32 Bar Facing Burpees
20 Pull-ups
Directly Into…
14 Clean and Jerks 115/85
14 Clean and Jerks 135/95
14 Clean and Jerks 155/105
14 Clean and Jerks 185/125
14 Clean and Jerks 205/135
Teams run together and must wait until everyone is back to begin the burpees
All other movements are broken up however teams see fit, with one athlete working at a time.
BARBELL
Athletes should be able to complete the below reps unbroken when fresh at each bar:
1st Weight: 15+ Reps Unbroken
2nd Weight: 10+
3rd Weight: 5+
4th Weight: 3+
5th Weight: 1+
First Two Bars: 3-5 Repetitions
Middle Bar: 1-3 Repetitions
Last Two Bars: Single Repetitions
BURPEES
Make these short and fast
Wouldn’t go bigger than 5 reps at a time