JP CrossFit – WOD

Gymnastics

Metcon (No Measure)

Every 90 seconds, 6 rounds:

Max unbroken strict pull ups

Metcon

Metcon (AMRAP – Reps)

AMRAP X:

2-4-6-8-10 etc

Kettlebell swings*

Burpees

V-ups

1st round = 2 min AMRAP

2nd round = 4 min AMRAP

3rd round = 6 min AMRAP

Rest 2 minutes between AMRAPS

*Rx = 16kg/12kg

Rx+ = 24kg/16kg
Work for 2 minutes, rest for 2 minutes. Start again from the beginning and work for 4 minutes, rest for 2 minutes, etc.

Score is total reps across all three rounds.

Finish the round of x = y reps

2 = 6 reps

4 = 18 reps

6 = 36

8 = 60

10 = 90

12 = 126

14 = 168