CrossFit Jacked – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Lateral Burpees
15 Front Squats 115/85
30 Double Unders
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Rest 3 minutes
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Burpee Box Jumps 24/20
10 Single Arm Russian Swings (alt arms each rep) 53/35
20 Plank KB Taps
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Rest for 3 minutes
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Goblet Squats 53/35
5 Burpee Pull-ups
15 KB Squat Cleans from ground 53/35
RX+ Burpee Bar Muscle-Ups
if scaling burpee pull-ups perform 5 burpees then 5
banded or jumping pull-ups