JP CrossFit – WOD

Metcon

Metcon (Time)

For time:

9-7-5-3

Power snatches*

15-12-9-6

Toes to bar

*Rx = 115/80

Rx+ = 155/105
9 minute time cap!

At Home/Zoom

Warm-up (No Measure)

General Mobility

Pec stretch

Tricep Stretch

Frisky

Pass throughs

Around the world

External rotation

Archer

General Warm up

3 rounds of

4 Air planes

8 Palms down, hips up

8 Stagger stanced Deadlift

8 Scap push ups

8 Plank marches

AMRAP 1

Up Downs

Metcon (Time)

For time:

3 rounds:

10 deadlifts*

5 dips

Accumulate 2:00 plank^

3 rounds:

10 deadlifts*

5 dips

Accumulate 2:00 wall squat^

3 rounds:

10 deadlifts*

5 dips

Accumulate 2:00 hollow body hold

*Barbell Rx = 135/95, 5 reps

^Rx+ = handstand hold

one leg extended, 1:00 per side
Compare to 7/28/20.

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