JP CrossFit – WOD

Metcon (No Measure)

Back Squat

Set 1:

8 reps @ moderate or (70%)

Set 2:

6 reps @ heavy or (75%)

Set 3:

4 reps @ heavy or 80%

Set 4:

AMRAP reps @ heavy or 85% (shoot for 2-4 reps)

Back Squat

Metcon (Time)

For time :

60 wall balls*

Every break:

12 v-ups

*Rx 20/14

**Rx+ 30/20

5 min cap!!!
Refer to 3/18/21