JP CrossFit – WOD

Gym WOD

Metcon (Weight)

EMOM 7

1 hang power clean

1 front squat

1 squat clean

Metcon (Time)

For Time:

20 Power cleans

20 Burpees

20 front squats

20 Burpees

20 Squat cleans

12 min time cap!!

*Rx:95/65

**Rx+:135/95

At Home/Zoom

Warm-up (No Measure)

Warm-up

General Warm up:

200m run

Low lunge

Knee pulls

Toe pulls

Drinking birds

Cossacks

Interlaced fwd fold

High knees

Butt kickers

Squat jumps

Gecko

2 rounds of

4 Squat Therapy attempts

6 Power cleans

6 Oh squat

Metcon (AMRAP – Rounds and Reps)

AMRAP 24:

200m run

14 overhead squats*

7 pull ups

200m run

14 power cleans*

7 v-ups

*Rx = 95/65