JP CrossFit – WOD
Metcon (Time)
10 Rounds for time
4 kettlebell swings*
4 updowns
*Rx:16kg/12kg
Rx+:24kg/16kg
6 min cap!
Everything should be unbroken. Fast transitions.
Metcon (No Measure)
5×5 Deadlift
–accumulate 5 strict pull ups after each WORKING set–
Rx+: Strict chest to bar pull ups