JP CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)

With a 21 min clock:

Cash in:

1 mile run

In the time remaining


8 pistols

10 V-ups

12 dumbbell power cleans *

*Rx: 50/35

Normally we scale the mile run to take about 8-10 min. But today I want you to run/walk the whole distance. This is step 1 of our Murph prep: developing our running volume base. It’s okay if this takes you 10-15 min.

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