JP CrossFit – WOD


Metcon (Weight)

Front Squat

You have 3 working sets. Increase in weight as you go up each set. The final set is an AMRAP at the heaviest weight. Shoot for 6-7 reps.

Front Squat

For reference. Input reps weight from the AMRAP

Metcon (Time)

50 wall balls for time


Rx+: 30/20
4 min time cap!

At Home/Zoom

Warm-up (No Measure)


General Mobility

Puppy dog

Side childs pose

Thread the needle

Hip bridges

Shoulder openers

Crab Walk

Bear Crawl


Wrist stretch

General Warm up:

2 Around the world planks

10 Air squats

10 Good mornings

10 Squat Jumps

10 Deadlifts

10 Goblet squats

10 kb swings

6 squat cleans

Seven Minutes in Heaven (Time)

Accumulate 7 minutes of a plank hold.

Every 5 minutes, including 0:00:

16 swings

16 squat cleans

16 sit ups

Plank hold*

Rx = plank

Rx+ = ring/bar hang

25 minute time cap!



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