JP CrossFit – WOD
Metcon
Metcon (No Measure)
AMRAP 5:
2-4-6-8-10 etc
Kettlebell swings
Goblet squats
Weightlifting
Metcon (No Measure)
Front squat:
Set 1: 10 reps @ moderate or 60%
Set 2: 8 reps @ moderate or 70%
Set 3: 6 reps @ heavy or 75%
Set 4: AMRAP @ heavy or 80%
As with the back squats two weeks ago, work up to and start with a moderate 10, and lower the reps as the weight gets heavier until you get to your AMRAP. Shoot for 4+ reps.