JP CrossFit – WOD

Weightlifting

Back Squat (5-5-AMRAP)

Metcon (Time)

For time:

60 wall balls*

40 dumbbell snatches*

20 dumbbell over burpees

*Rx = 20/14, 50/35
7 minute time cap!

At Home/Zoom

Warm-up (No Measure)

General Mobility:

Foam roll/Lacrosse Ball

Bottom of feet

Calf

Quad

Hip

Thoracic

Lat

Lunge + Twist

Shoulder Openers

Inch Worms

Knee Pulls

Toe pulls

Interlaced Forward fold

General Warm up

AMRAP 3

10 Deadlifts

8 Step Back Lunges

6 Side Step lunges

4 Shoulder to Overhead

Metcon (4 Rounds for reps)

4 rounds:

With a 3:00 clock:

18 weighted step ups

18 burpees

AMRAP clean and jerks*

— rest 1 minute —

*Rx = 115/80
Step ups and burpees together should take 2:00-2:15, leaving you :45-1:00 for clean and jerks. Do unweighted step ups or scale the volume of burpees to remain within this general time frame.

Compare to 7/27/20

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