JP CrossFit – WOD

Metcon (2 Rounds for reps)

Tabata Athletes choice

16 rounds 20sec on/10 sec off

Pick TWO of the movements below, 8 rounds per movement*

Tabata Push ups

Tabata V-ups

Tabata Dips

Tabata air squats
Score is total reps

Metcon (AMRAP – Rounds and Reps)


400m run

3 rounds

7 pull ups

15 wall balls

*Rx: 20/14
Can you get 4 total rounds? Happy Friday! 1 round is the run plus the 3 couplet rounds.

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