JP CrossFit – WOD
Announcements
-Sign up for the Phoenix cup! Info found in email, slack, and facebook! Deadline is Sun, Jan 9th, 8:00pm!
– Sign up for Handstand Workshop on Sat, Jan 29th!!
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