JP CrossFit – WOD

Metcon (Time ↓ Shorter is Better)

For Time:

1,000m row

70 american kettlebell swings*

60 sit ups^

50 box jumps

40 pushups

800m run

*Rx: 32kg/24kg/20kg/16kg, 24”/20”

^Rx+: GHD sit ups

30 min cap
Scoring: Time it takes you to complete the workout. If you do not finish within the time cap, add the reps remaining as seconds to 30:00. The run counts for two reps, one rep if you leave before the timer finishes, two if you return in time.