JP CrossFit – WOD
Metcon (No Measure)
AMRAP 5
6 weighted squats
5 up downs
Metcon (No Measure)
Back squat
6 reps @60-65 or moderate
5 reps @65-73% or moderate
3 reps @ 75-83% or heavy
2 reps @ 83%-87% or heavy
AMRAP reps @87-93% or heavy
Shoot for 1-3 reps on that AMRAP. If you end up getting more, it just means that you’re either operating at a higher percentage of your 1rm now, or you’re 1rm has increased.