JP CrossFit – WOD


-Sign up for the Handstand Hold workshop here:https://forms.gle/BLJcV12U7ti5i7YN6

-due to the handstand workshop, powerlifting will be pushed to 1:00-2:30pm on Saturday.

Metcon (AMRAP – Reps)

Tabata Buy in: 20/10 for 8 rounds

AMRAP Hang Dumbbell snatch*

–2min rest–


12 weighted step ups*

1 rope climb

9 box jumps *

1 rope climb

6 burpee box jumps *

1 rope climb

*Rx: 50/35, 24″/20″

**RX+:Legless (no jump)
Your score is total reps. Go hard at the tabata buy-in, as those reps will get added to your total score. You should pick a weight that allows you to move for the entire 20 seconds. 1 full round is 30 reps. Aim for 3-4 rounds.

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