JP CrossFit – WOD

Gym WOD

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Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

2-4-6-8…

Power cleans*

After each set:

35 double unders

10 ft handstand walk

*Rx: 135/95

Rx+: 155/105
Score is the round you finished plus the reps you’ve accomplished. Handstand walk is 2 reps.

At Home/Zoom

Warm-up (No Measure)

Warm-up

General Warm up:

400m/ 2:00 run

Toe pulls

Drinking Birds

Frankensteins

Over the fence, under the fence

High Knees

Butt Kickers

Bear Crawls

Backwards Bear Crawls

Gecko

Backwards Gecko

3 DB/BB Complexes of:

2 Cleans

2 Jerks

2 Clean & Jerks

2 Snatch High Pulls

2 Snatches

Metcon (Time)

For time:

2 rounds:

400m run

3 rounds:

10 hang clean and jerks*

10 bar over burpees

10 hang snatches*

*Rx = 75/55

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