JP CrossFit – WOD

Blue Shark (Time)

3 rounds for time:

800m run

30 double dumbbell box step overs*

*Rx: 2×50/2×40/2×35/2×25

24 min cap
Blue Sharks are highly migratory and can be found worldwide. Except for very cold waters. They’re capable of undertaking many migrations across the Atlantic. And can migrate over 5,700 miles (9,200 km) each year!

Scoring: Time it takes you to complete the workout. If you do not finish within the time cap, add the reps remaining as seconds to 24:00. The run counts for two reps, one rep if you leave before the timer finishes, two if you return in time.

Pump Finisher (Checkmark)

3-4 rounds:

12 dumbbell bicep curls

50ft 90 degree dumbbell hold and walks
Hold one dumbbell by both heads for both movements.