JP CrossFit – WOD

Metcon (3 Rounds for reps)

AMRAP 5

500m row/400m run

with time remaining

AMRAP hang power cleans*

–3 min rest–

AMRAP 5

500m row/400m run

with time remaining

AMRAP front squats*

–3 min rest–

AMRAP 5

500m row/400m run

with time remaining

AMRAP hang squat cleans*

*Rx 115/80

**Rx+155/105
Your choice of cardio method.