JP CrossFit – WOD

Gym WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

800m run

5 rounds:

5 pull ups

5 push ups

15 air squats

5 push ups

Rx+ = weight vest 20/14

At Home/Zoom

Warm-up (No Measure)

General Mobility

Inch worms

Drinking Birds

Figure 4’s

Over the fence, Under the fence

Standing Behind the Back Interlaced Forward fold

General Warm up

AMRAP 2:

4 Step Back Lunges

4 Deadlifts

4 snatches

4 burpees

Metcon (Time)

For time:

24 burpees

24 dumbbell snatch

24 weighted back step lunges

30 sit ups

24 burpees

24 dumbbell snatch

24 weighted back step lunges

30 twists

24 burpees

24 dumbbell snatch

24 weighted back step lunges

30 v-ups
20 minute time cap!

Compare to 7/1/20

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