CrossFit Jacked – CrossFit
Metcon
Metcon (Weight)
15 Minute Team Front Squat 5RM
Each partner establishes 5RM Front Squat from floor
Score is total combined weight
rest 3 minutes until 18 minute mark
Metcon (AMRAP – Rounds and Reps)
Every 6 minutes for 30 minutes
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45 Double Unders
35 Wall Balls 20/14
25 American KB Swings 53/35
15 Clean and Jerks
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Reps may be broken up in any manner. If team doesn’t finish reps in the 6 minute time frame, they do not continue.
Clean and Jerks increase in weight each round:
18-24: 115/75
24-30: 135/90
30-36: 155/105
36-42: 175/120
42-48: 195/135
48-54: 215/150
54-60: 235/165