JP CrossFit – WOD

Metcon

Metcon (No Measure)

Three Rounds

3 Burpees

6 Straight Legged Box Jumps

9 Russian Kettlebell Swings

Rx: 18/12″, 24/16kg

Rx+: 24/20″ 32/24kg

Weightlifting

Metcon (Weight)

Build to a heavy complex of:

Clean Deadlift

Power Clean

Hang Squat Clean