09/20/2022

JP CrossFit – WOD

Announcements

Sorry Y’all! Needed to change WOD due to weather. As a treat, here’s some heavy lifting! Enjoy!

Metcon (No Measure)

3 rounds not for time

10 kettlebell deadlifts

10 kettlebell lunges

10 up downs

Sumo Deadlift (5×2)

Metcon (Time)

For time

100 russian swings*

— EMOM starting at the 0:00, 5 up downs —

*Rx = 16kg/12kg

Rx+ = 24kg/16kg

6 min cap