JP CrossFit – WOD

Metcon (No Measure)

Amrap 6

6 med ball squat cleans

8 lateral wall balls

10 up downs

Metcon (No Measure)

Back squat:

Set 1: 10 reps @ moderate or (60%)

Set 2: 8 reps @ moderate or (70%)

Set 3: 6 reps @ heavy or (75%)

Set 4: AMRAP@ heavy or 80% s(hoot for 4+reps)
Find something that is heavy for 10 reps and start there. Add weight after each set. As the weight goes up, the reps go down. Percentages are there for reference with folks who have squat data. EVERY WORKING SET SHOULD BE CHALLENGING.

Back Squat

Input final set AMRAP reps and weight