JP CrossFit – WOD

Max Plank Hold

reps= total seconds in plank

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

:30sec L Static kb hold*

:30 sec R Static Kb Hold*

12 dumbbell dead lifts*

9 DB Hang power cleans*

6 DB shoulder to over heads*

3 wall walks

*Rx 24kg/16kg, 50/35

**Rx+ 32kg/24kg, 70/50