JP CrossFit – WOD
Metcon (Time)
With a 14 min clock:
500m row
50 kettlebell swings*
400m run
With time remaining:
Max clean
*Rx = 16kg/12kg
Rx+ = 24kg/16kg
You should only take one break at most on the kettlebell swings. Plan for 5-7 minutes to lift.