JP CrossFit – WOD

Metcon

Crash and Burn VI (Time)

For time:

1-2-3-4-5-6-7-8-7-6-5-4-3-2-1

Unbroken pull ups

Rx+ = chest to bar

5 min time cap!

Metcon

Metcon (AMRAP – Rounds and Reps)

Death by:

Handstand push ups

Burpees
Death by is an EMOM where you add a rep to each movement per round.

Min 1: 1 hspu, 1 burpee

Min 2: 2 hspu, 2 burpees

Min 3: 3 hspu etc etc etc

Continue until you can’t complete the work in the minute. Your score is rounds completed, plus the reps in your final incomplete round. Which means you should keep going even if you don’t think you can finish the work in the minute!