JP CrossFit – WOD

Metcon (Weight)

Sumo Deadlift (3:00 for 5 sets

Set 1: 5 reps rpe 6

Set 2. 4 reps rpe 7

set 3 3 reps rpe 8 (first working set)

set 4: 3 reps rpe 8

set 5 3 reps rpe 9

Set 6 3 reps at rpe 9

Sumo Deadlift (For record and reference)

Accessory Leg Pump FInisher! (3 Rounds for weight)

3 sets of

10/side Double DB front rack tall kneeling to stand

10/side Double DB front rack curtsy squat

–2:00 rest between sets–
Double DB front rack tall kneeling to stand

DB Front Rack Tall Kneeling to Stand

DB front rack curtsy squat

Dumbbell Front Rack Curtsy Squat