Happy Burp-Day!

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Lateral Burpees

15 Front Squats 115/85

30 Double Unders



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



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

Categories: WOD

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