JP CrossFit – WOD
Weightlifting
Shoulder Press (Find a heavy 3×5!)
Metcon
Metcon (4 Rounds for reps)
With a running clock:
0:00 – 2:00:
Double unders (Rx=30, Rx+ = 60)
AMRAP wall balls*
— rest 2 minutes —
4:00 – 6:00:
Double unders (40/80)
AMRAP wall balls*
— rest 2 minutes —
8:00 – 10:00:
Double unders (50/100)
AMRAP wall balls*
— rest 2 minutes —
12:00 – 14:00:
Double unders (60/120)
AMRAP wall balls*
*Rx = 20/14
The first round should be roughly 30-40 seconds of dubs, last round should be roughly 1:10-1:30. For singles, do the Rx+ amount.