JP CrossFit – WOD

Metcon (3 Rounds for reps)

4:00on/4:00 off for Three rounds

27/21 Calorie Row

15 front squats*

AMRAP bar over burpee

*Rx: 105/75

Rx+: 135/95
In order to get everything I want you to get from this WOD, you NEED go hard for each 4:00 of work. You’re getting a 1:1 work/rest ratio which means you should be nearly fully recoverd between rounds. Aim to get around the same score +-1 rep. Pop the top and light the fuse on this one!!! Score is burpees each round.

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