JP CrossFit – WOD

Warmup (No Measure)

NOT FOR TIME:

1 mile run OR

2 k row OR

2 k ski OR

120 cal assault bike OR

108 cal echo bike OR

120 burpees

10 min HARD cap!
This is NOT max effort! This should be a moderate pace that leaves you sweaty and ready to squat!

Metcon (Weight)

Every 3 min x 5:

3 back squats

2 front squats
building up to @ 80-85% of 1 RM FSQ