JP CrossFit – WOD

Metcon

Metcon (Time)

For time:

800m run

27 thrusters (75/55)

600m run

21 thrusters (95/65)

400m run

15 thrusters (115/80)

200m run

9 thrusters (135/95)
21 minute time cap!

At Home/Zoom

Warm-up (No Measure)

General Mobility

400m run

Leg swings

Drinking birds

Frankensteins

Lunge + Twist

Good mornings

Figure 4

Pec stretch

Tricep stretch

Arm Flappies

Monkeys

General Warm up

3 rounds

4 Squat Therapy attempts

3 Burpees

2 scap pull ups

1 burpee pull up

3 complexes of

2 deadlifts

2 x 1 Hang power snatches +1 OH Sqt

2 Squat Snatch

Metcon

Warm-up (No Measure)

AMRAP 20:

400m run

10 swings

8 twists

6 weighted sit ups

4 burpee pull ups

2 dumbbell hang squat snatches
Compare to 7/29/20.

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