JP CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)


200m dumbbell Farmer Carry

20 dumbbell deadlifts*

10 pistols

20 dumbbell hang power cleans*

10 pistols

20 dumbbell hang squat cleans*

*Rx: 50/35

Rx+: 70/50
Start DB carry at the top of the stairwell. If you get out onto the carry, that’s 1 rep. If you get back before the time runs out, that’s 2!

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