JP CrossFit – WOD

Split Jerk (Build to a heavy (83-95%) 1 rep and hit it 3 separate times )

Build to a heavy (83-95%) 1 rep and hit it 3 separate times. Rest around 3-4 min in between single reps. From the rack.

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

    16 kb swings*

     2 wall walks

*Rx: 16kg/12kg

Rx+: 24kg/16kg
swings should be unbroken but its uncomfy to do so. 5 +/- a round.