JP CrossFit – WOD

Metcon (4 Rounds for reps)

2 rounds of:

Min 1: 14/12 Cal Bike

Min 2: AMRAP Handstand Push Ups

Min 3: Rest

Min 4: 14/12 cal row

Min 5: AMRAP Sit Ups

Min 6: Rest

Min 7: 12 Burpees

Min 8: Dumbbell Snatches*

Min 9: Rest

Min 10: 3 Stair Runs

Min 11: AMRAP Wall Balls*

Min 12: Rest

*Rx: 50/35, 20/14

Rx+: Weighted Sit Ups, 60/40 Dumbell Snatches, 11’/10′ Tall Balls
Sorry this looks a bit busy but I wanted to give everyone the opportunity to hop onto the assault bikes so enjoy!