CrossFit Jacked – CrossFit
Metcon
Metcon (2 Rounds for time)
[On the 0:00]
For Time:
9 Minute Cap
21 Burpees
1 Round of “Odd Object DT”
18 Burpees
1 Round of “Odd Object DT”
15 Burpees
1 Round of “Odd Object DT”
12 Burpees
1 Round of “Odd Object DT”
[On the 10:00]
For Time:
9 Minute Cap
21 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
“Odd Object DT” goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
There are several odd objects or objects other than a dumbbell that you can use for this workout:
Sandbag
Backpack
Medicine Ball
Slam Ball
Kettlebell
AIR SQUAT HOPS
For the Air Squat Hops, you’ll complete an air squat on one side of the odd object, then jump laterally over weight
A rep is counted every time the feet hit on the other side of the object