JP CrossFit – WOD

Metcon (No Measure)

For time:

20 up downs

30 goblet squats

40 swings

4 min cap!

Metcon (Weight)

E90 sec for 5 Rounds

2 tempo front squats

-5 second descent

-3 second pause at bottom

-5 second ascent

-3 second pause at top

–3 min rest–

E90 sec for 5 rounds

5 front squats
Stay lighter than you think or you will die. Shoot for 50-60% 1rm. No more than 60%!