CrossFit Jacked – CrossFit
Metcon
Run & Gun (Time)
20 Minute Time Cap
4 Rounds
400m Run
10 Power Clean & Jerks 135/95
10 Lateral Burpees
RX+ 155/105
WOD last completed on 12/24/18
Finisher
Metcon (AMRAP – Reps)
Rest 5 Minutes After Final Person Completes WOD
then
5 Rounds
1) Burpees w/ Max Vert (12 Seconds)
-On each rep, jump as high as possible. Height of jump is as important as speed of reps.
-Scaling option: Burpee Kickback
2) Squat Jumps (48 Seconds)
-Full depth squat jump
-Arms clapping overhead at peak of each jump
-Active Recovery – Slow, Continuous Movement (No Stopping)
*No rest between reps or rounds
*Total Time: 5 minutes