JP CrossFit – WOD

At Home/Zoom

Warm-up (No Measure)

Warm-up

General Mobility:

Low lunge

Hurdle

Pigeon

Cossack

Inch Worms

Drinking birds

Over and under the fence

General Warm up:

10 Deadlifts

2 burpees

10 Power Cleans

2 burpees

10 Front Squat

2 burpees

10 Squat cleans

2 burpees

10 Snatches

Metcon (Time)

For time:

21-15-9

Squat cleans*

Burpees

— rest 4 minutes —

21-15-9

Power snatches*

Burpees

*Rx = 95/65, barbell reps are 15-12-9
Compare to 7/24/21.

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