JP CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)


6 box jump overs

10 db deadlifts*

6 box jump overs

10 weighted squats*

6 box jump overs

10 db squat cleans*

*Rx: 50/35

Rx+ 60/40

Metcon (No Measure)

Back squat (version for athletes with accurate percentages)

10 reps @ moderate or 65%

8 reps @ moderate or 75%

6 reps @ heavy or 80%

Amrap @ heavy or 85%
Because this is percentage-based, each working set should be challenging/uncomfortable. If a certain percentage jump feels extreme, feel free to do mini-build sets in-between (2-3 reps max).

Metcon (No Measure)

Version for newer athletes/athletes with inaccurate percentages:

1×4 back squat
Build to the heaviest set of 4 reps that you can do. Make sure to take 2-4 min rests between sets as they get more challenging.

Back Squat