JP CrossFit – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

12 bar over burpees

8 chest to bar pull ups

4 power snatches*

–3:30 rest–

AMRAP 7:

12 bar over burpees

8 chest to bar pull ups

4 power snatches*

*Rx: 115/80

Rx+: 135/95
Pick up where you left off in the first AMRAP. Score is total rounds and reps.

At Home/Zoom

Warm-up (No Measure)

Warm-up

General Mobility

Foam roll:

Ankles

Quads

Hips

Thoracic

Lats

Puppy dog

Low lunge into hurdle

Drinking Birds

Frankensteins

Duck walk

Shoulder openers

General Warm up

2 rounds:

8 Sotts press

8 Overhead squats

8 Thrusters

8 Scap push ups/Pull ups

4 burpees

Metcon (AMRAP – Reps)

AMRAP 3:

Hollow body rocks

Every time you break:

8 lat pull overs

Metcon (AMRAP – Reps)

AMRAP 10:

2-4-6-8-10 etc

Burpee pull ups

Thrusters*

*Rx = 75/55

Cheat sheet:

2 – 4

4 – 12

6 – 24

8 – 40

10 – 60

12 – 84

14 – 112

16 – 144
Compare to 7/6/2020