JP CrossFit – WOD

Metcon

Metcon (No Measure)

EMOM 8:

odd: 2 tempo push ups

even: 3 tempo squats

5 sec descent

5 sec hold

5 sec ascent

No pause between reps

Both movements may be weighted.

Metcon

A Workout Has No Name (Time)

For time, partitioned how you like:

1000m run

100 wall balls*

100 push ups

100 weighted step ups*

*Rx = 20/14, 24″/20″

Rx+ = unpartitioned, as written

Step ups are with your wall ball

24 minute time cap!