JP CrossFit – WOD

Metcon (Time)

For Time:

Accumulate 50 front squats…. but every minute (including start) do 5 burpees

12m cap

Rx: 135/95/85/65

Metcon (Checkmark)

Bodybuilding Finisher:

3 rounds, not for time

10 Hanging windshield wipers (5 in each direction)

10/arm hammer curls

10 overhead dumbbell tricep extensions

10 weighted calf raises

Accumulate a 1m plank