JP CrossFit – WOD

Strength (Weight)

Every 90s x 6

2 FSQ + 1 BSQ
This should be light and feel good- aim for about 60-70% of your 1RM front squat!

Metcon (Time)

6-5-4-3-2-1

wall walks

2-4-6-8-10-12

strict pullups

15min cap!
This goes from a wall walk workout to a pullup workout fast! Make sure you scale appropriately! Singles on the pullups as they get tough is fine.