JP CrossFit – WOD

Metcon (No Measure)


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.

Back Squat

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