JP CrossFit – WOD

Metcon (No Measure)

Prehab

2 rounds of

10 x goblet squats and press

10x 90/90

10x kettlebell scredrivers/arm

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Metcon (Weight)

Build to a heavy complex of

1 snatch

2 overhead squats

Metcon (Time)

For time

10-9-8-7-6-5-4-3-2-1

overhead Squat

bar over burpees

Rx: 75/55

Rx+: 105/75

14 min cap!
*choose a weight that’s about 75-80% of the weight you hit in the warmup complex. Overhead squats should be unbroken in this metcon