JP CrossFit – WOD

Weightlifting

Shoulder Press (Find a heavy 3×5!)

Metcon

Metcon (4 Rounds for reps)

With a running clock:

0:00 – 2:00:

Double unders (Rx=30, Rx+ = 60)

AMRAP wall balls*

— rest 2 minutes —

4:00 – 6:00:

Double unders (40/80)

AMRAP wall balls*

— rest 2 minutes —

8:00 – 10:00:

Double unders (50/100)

AMRAP wall balls*

— rest 2 minutes —

12:00 – 14:00:

Double unders (60/120)

AMRAP wall balls*

*Rx = 20/14

The first round should be roughly 30-40 seconds of dubs, last round should be roughly 1:10-1:30. For singles, do the Rx+ amount.