JP CrossFit – WOD

1 Rep Max Back Squat OR Cardio Fun!

If you were here yesterday you get to do cardio fun! If not, you are going to test your back squat!

Back Squat (1 RM test!! Aim for 103%!)

1×5 @ 60%

1×3 @ 70%

1×2 @ 80%

1×2 @ 90%

1×1 @ 95%

1×1 @ 103%+

Metcon (Time)

3 mile run! Can do this partner or solo!

Finisher (Time)

accumulate a 3 min hollow hold OR a 5 min plank hold