JP CrossFit – WOD

Weightlifting

Metcon (No Measure)

EMOM 8:

3 overhead squats
From the rack.

Overhead Squat (For your final lift from the EMOM )

Metcon

Zoomies (AMRAP – Rounds and Reps)

AMRAP 12:

5 wall balls*

5 20′ shuttle runs

5 pull ups*

5 20′ shuttle runs

*Rx = 20/14

Rx+ = 30/20, chest-to-bar