JP CrossFit – WOD

Back Squat (5×3 pause squats)

Hold a 3 second pause at the bottom. @ a moderate weight meaning reps 1 and 2 feel fine but rep 3 feels challenging. These should be lighter than a regular 5×3.

Metcon (No Measure)

Choose your finisher!

If you’re feeling extra sprightly today, choose 2!

A) 100 situps for time

B) 100 KBS for time

C) 100 up downs for time

100 Sit-ups for time (Time)

100 sit-ups for time
6 min cap!

100 KBS for time (Time)

For time:

100 kettlebell swings*

*Rx: 16kg/12kg

Rx+: 24kg/16kg

6 min time cap!

100 Up Downs for Time (Time)

For time:

100 up downs

5 minute time cap!