JP CrossFit – WOD

Strength

Metcon (No Measure)

8-10 sets:

5 push press

3 strict pull ups

Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

Death by:

Dumbbell snatches*

Burpees

*Rx = 50/35
Death by is an EMOM, adding 1 rep to each movement per round. Continue adding 1 rep per minute until you can’t complete the work in the 60-second window.

Even if you know you won’t finish the work in the minute, keep going! Score is rounds + reps!