JP CrossFit – WOD


Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

10 Box Jumps

10 Goblet Squats

10 Kettlebell Swings

10 Front Step Overhead Lunges

Rx: 24/20″ & 16/12kg

Rx+: 30/24″ & 24/16kg


Choose one:

Metcon (AMRAP – Reps)

8 Minute AMRAP

Double Unders
Get as many as you can, even if it’s just one!

Metcon (AMRAP – Rounds)

8 minute AMRAP

10 Unbroken Double Unders
Score “rounds” of 10 unbroken double unders

Flight Simulator (Time)

For time:


Double unders

Sets must be performed unbroken. They may be combined.

8 minute time cap!

Flight Sim (HQ) (Time)


Unbroken double unders

Individual sets. Cannot be combined.
8 minute cap

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