JP CrossFit – WOD

Metcon (3 Rounds for reps)

With a 4 minute clock

3 rounds of:

12 Dumbbell Hang Snatches*

10 Pull Ups

In the time remaining:

Max Calorie Row

–4 min rest–

With a 4 minute clock

2 rounds of:

12 Dumbbell Hang Snatches*

10 Pull Ups

In the time remaining:

Max Calorie Row

–4 min rest–

With a 4 minute clock

1 round of:

12 Dumbbell Hang Snatches*

10 Pull Ups

In the time remaining:

Max Calorie Row

*Rx: 60/50/40/35

Rx+: Air Bike (this is only an option if you’re doing the full volume of movements)
Scale the rounds to take about 1 minute each. The Dumbbell Hang Snatches should be unbroken or scaled to 10 reps in order to do so. Pull ups should be completed in no more than 2 sets or scaled to do so.