JP CrossFit – WOD

Warm-up (No Measure)

All three of these workouts can be done in the same day, or spread out across the long weekend. They’ll each be programmed every day 12/24-12/26.

Metcon

Crash and Burn II (Time)

For time:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Unbroken push ups

10 minute time cap!

Metcon

Death by Burpees (AMRAP – Rounds)

EMOM-style:

Minute 1, 1 burpee

Minute 2, 2 burpees

Minute 3, 3 burpees

etc.

You’re done when you don’t finish the requisite number of burpees in the minute.

Metcon

Metcon (10 Rounds for reps)

EMOM 20:

odd: 8 sit ups

8 air squats

AMRAP lateral hops

even: rest

Score is lateral hops per round