JP CrossFit – WOD
Metcon
Metcon (Time)
For time:
21-15-9
Wall balls*
Deadlifts*
— rest 2 minutes —
21-15-9
Sit ups
Front rack lunges*
— rest 2 minutes —
21-15-9
Air squats
Shoulder to overhead*
— rest 2 minutes —
21-15-9
V-ups
Bar over burpees
*Rx = 95/65, 20/14
Rx+ = 115/85
26 minute cap!