JP CrossFit – WOD

Metcon (Weight)

Every 90 seconds, 6 rounds:

2 tempo front squats @ 55×0
5 second descent

5 second pause

0 second ascent

0 second transition

Metcon (Time)

3 rounds For Time :

8 squat cleans*

12 pull ups

8 min cap!!!

*Rx: 95/65

**Rx+ 135/95
Pop the top and light the fuse on this one!!!