JP CrossFit – WOD

Metcon

Metcon (3 Rounds for reps)

AMRAP 18:

With a partner:

Partner 1: 250m row

Partner 2:

5 deadlifts*

5 bar over burpees

AMRAP x

0:00-6:00 – x = ring dips

6:00-12:00 – x = strict pull ups

12:00-18:00 – x = air squats

*Rx = 135/95

Rx+ = 185/125
Player 1 rows while Player 2 completes their work and accumulate as many dips/ pull ups/squats as they can before Player 1 finishes, at which point they switch.