JP CrossFit – WOD

Metcon (2 Rounds for reps)

EMOM 8

Min 1:

2 rope climbs*

Min 2:

10 bicep curls 🙂

Min 7:

AMRAP rope climbs*

Min 8:

AMRAP bicep curls

*Rx+: Legless
Wear long pants and/or tall socks!!

Curls can be done with dumbbells or barbell. Reps 7-10 should feel hard.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Partner Karen (Time)

With a partner, for time:

150 wall balls

Rx = 20/14, 10’/9′