JP CrossFit – WOD

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:

3-6-9-12-15 etc

Dumbbell snatches*

Wall balls*

*Rx = 50/35, 20/14
3 – 6 reps

6 – 18 reps

9 – 36

12 – 60

15 – 90

18 – 126

Weightlifting

Back Squat (Find a heavy 5×1!)