JP CrossFit – WOD
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Warm-up (No Measure)
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Weightlifting
Shoulder Press (Find a heavy 3×3!)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
20 double unders
10 air squats*
20 double unders
10 push ups*
20 double unders
10 step ups*
*Rx+ = 20 reps
Scale up or down so a round takes 3ish minutes. If you have good consistent dubs, do 20 reps of the bodyweight stuff, regardless of your push up scale. If you’re working on dubs, today is an opportunity to get in a lot of short practice sets.