JP CrossFit – WOD

Stimulus

Pacer or Grinder

You must run Swiftie (Weight)

Rx:
1 mile run
Max clean
16 min Cap!

Rx+
2 mile run
Max clean
21 min cap!
Budget at least 4 min to clean, regardless of what version you choose. Make sure you write down whether you power or squat cleaned. below are multople inputs you can add in case you crush your run or clean ur run or clean!

You must row Swiftie (Weight)

2k row
max clean

15 min cap!
Row version is here for folks who will not be running

Power Clean

For your reference and in case you PR

Squat Clean (For your reference and in case you PR)

1-Mile Run (Time)

Max Effort 1-Mile Run

2-Mile run (Time)

2k Row (Time)

Max Effort 2k Row