JP CrossFit – WOD

Shoulder Press (E2MOM for 5 sets
Set 1:4 strict press @ (RPE 7)
Set 2: 3 strict press @ RPE 8)
Set 3: 3 strict press @ (RPE 9)
Set 4: 3 rep max test
Set 5: extra set for redo or increase
)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20 sit ups

12 double dumbbell push presses*

150 ft farmers carry

*Rx: 60’s/50’s/35’s/25’s