JP CrossFit – WOD

Metcon

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

Metcon

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:

10-20-30-40-50-40-30-20-10

Double unders

Sets must be performed unbroken. They may be combined.

8 minute time cap!

Flight Sim (HQ) (Time)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken double unders

Individual sets. Cannot be combined.
8 minute cap