JP CrossFit – WOD

Metcon (3 Rounds for reps)

In a 6 min window

800m run

15 Front Squats*

Max Bar Muscle-ups in remaining time

-rest 2 min-

In 4 min window

400 m run

12 Front Squats*

Max Bar Muscle-ups in remaining time

-rest 2 min-

In 3 min window

200m run

9 Front Squats*

Max Bar Muscle-ups in remaining time

*Rx: 135/95/85/65
Scoring: The amount of Bar Muscle-ups you complete in each round.