JP CrossFit – WOD

Announcement

Today we have two wods. Half of folks will start with the row and the other with the death by. Folks will use the death by as a way to warm up for the row, and rowers will use the death by as a way to push recovery.

Stimulus

Threshold

2k Row (Time)

Max Effort 2k Row

Metcon (AMRAP – Rounds and Reps)

Death by

1 medball over the shoulder clean clean*

–3 shuttle runs —

*add 1 medball clean each round, shuttle runs stay the same_
Scale shuttle runs to take about 25 sec. Down and back is 1. 50ft total per shuttle run. You only get points for a completed shuttle run, not a partial run.