WOD – Fri, Nov 17

JP CrossFit – WOD

Stimulus

Threshold– try to get the same time (5min) for the second part

Metcon (Weight)

Find a heavy complex of:

1 squat clean

1 front squat

Metcon (Time)

Part A: AMRAP 5

2-4-6-8-10….

Front Squats

3-6-9-12-15…

Bar Over Burpees

–2 min rest–

Part B: Score of Part A for time

14 min cap

Rx: 105/75

Rx+ 135/95
This gets pretty spicy instantly. Pace yourself. Squats should be unbroken. Aim to get into 8-12 round.