JP CrossFit – WOD

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Metcon (No Measure)

Back squat

Set 1:

10 reps @ moderate or 65%

Set 2:

8 reps @ moderate or 75%

Set 3:

6 reps @ heavy or 80%

Set 4:

AMRAP @ heavy or 85%

Back Squat

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

4 lengths DB farmer carry-right

8 DB hang power cleans-right*

8 DB front squats-right*

8 up downs

4 lengths DB farmer Carry- left*

8 DB hang power cleans- left*

8 DB front squats- left

8 up downs

*Rx: 50/35

**Rx+: 70/50