JP CrossFit – WOD

Weightlifting

Turkish Get Up (Heavy Single)

Complete one rep on each side before increasing weight

Metcon (Weight)

10 Minute EMOM

1 Turkish Getup
Alternate sides each minute, for 5 left and 5 right side. Aim to keep weight consistent throughout

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 Pullups

30 Russian Twists

10 DB Squat Cleans

15 V Ups

Rx: 50/35 lbs

Rx+: 70/50 lbs, Chest to Bar Pullups
As an added challenge, try keeping knees together during Russian Twists