JP CrossFit – Community

Metcon (4 Rounds for reps)

In 4 min:

400m run buy-in

AMRAP in remaining time:

20 air squats

20 situps

-rest 1 min-

In 4 min

400m run buy-in

AMRAP:

20 KBS

20 weighted lunges (w/KB)

-rest 1 min-

In 4 min:

400m run buy-in

AMRAP:

20 box jumps

20 weighted step ups (w/KB)

-rest 1 min-

In 4 min:

400 m run buy-in

AMRAP:

burpees!