JP CrossFit – WOD

Metcon

Metcon (Time)

For time:

800m run

3 rounds:

15 deadlifts*

6 bar muscle ups

800m run

*Rx = 185/125

Rx+ = 225/155
No time cap, but scale so that the runs take 3:30-5:00 tops, and the work indoors takes 5:00-7:00. Ideally this will take 13-18 minutes.