JP CrossFit – WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
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.