JP CrossFit – WOD

Weightlifting

Front Squat (Find a single heavy! Fun!)

Metcon

Metcon (AMRAP – Rounds and Reps)

Death by:

2 dumbbell snatches*

1 burpee

*Rx = 50/35
Death By is an EMOM. Add 2 snatches and 1 burpee every minute until the work can no longer be completed within that minute.

Min 1: 2 snatches, 1 burpee

Min 2: 4 snatches, 2 burpees

Min 3: 6, 3

Min 4: 8, 4

etc