JP CrossFit – WOD

Metcon

Metcon (6 Rounds for reps)

Every 3 minutes, 6 rounds:

6 burpee box jump overs*

6 weighted lunges*

6 kettlebell push press*

Max unbroken strict pull ups

*Rx = 24″/20″, 2x 16kg/12kg

Rx+ = 8 reps

Metcon

Metcon (Time)

For time:

21/15 calorie bike

30 up downs