JP CrossFit – WOD

Metcon (No Measure)

EMOM 7

2 tempo pull ups

1rep =

5 sec ascent

3 sec hold

5 sec descent

Rx+: Weighted

Metcon (Time)

7 rounds for time:

20 double unders

20 wall balls*

20 double unders

–1min rest between rounds–

18min cap!!!

*Rx: 20/14, 10’/9′

Rx+: unbroken wall balls 🙂
Try to hold the same pace for each round. Perhaps pick a lighter than usual wall ball so that you can get a minimum of sets of 10. You must take the 1 min rest after each round so hit each round hard!