JP CrossFit – WOD

Metcon (5 Rounds for weight)

E3MOM for 5 sets

Front Squat S

Set 1: 5 rep s rpe 6

Set 2. 4 reps rpe 7

Set 3 3 reps rpe 8

Set 4: 3 reps rpe 9

Set 5: Deload to set 2 weight and AMRAP it! Aim to get around 10 reps +/- 3

*Record load and input reps in comment section

Metcon (Time)

3 rounds for time

400m run

15 Front Squats (95/75/65/55)

11 min cap!