JP CrossFit – WOD

Metcon (4 Rounds for reps)

With a 2:30 clock

14 box jump overs

9 chest to bar pull ups

AMRAP db overhead squats*

–1:30 rest–

With a 2:30 clock

14 box jump overs

9 chest to bar pull ups

AMRAP db squat cleans*

–1:30 rest–

With a 2:30 clock

14 box jump overs

9 chest to bar pull ups

AMRAP db thruster*

–1:30 rest–

With a 2:30 clock

14 box jump overs

9 chest to bar pull ups

AMRAP db cluster*

*Rx: 50/35

Rx+ 60/40
Scale box jump overs to take around a minute or less. Chest to bar should be scaled to about 45sec-1min max. You should have at minimum :30sec to db, maybe a minute.