JP CrossFit – WOD

Metcon (Weight)

Every 90 seconds for 5 rounds:

1 power snatch + 1 overhead squat
Build to heaviest weight across rounds

Metcon (AMRAP – Rounds and Reps)

5:00 on/1:00 off for 3 rounds

Cash in: 400m run

In the time remaining:

AMRAP

15 hang power snatches

10 overhead squats

10 back rack reverse lunges

Rx: 75/65/55/45
Start each round with a 400m run then pick up where you left off in the AMRAP!