JP CrossFit – WOD

Metcon (5 Rounds for reps)

5 rounds of :20 sec on/:40 sec off

L-sit hold

Rx+: On parallettes (big or small)
Accumulate as many seconds in the hold that you can each round. Score is the number of seconds you hold each round.

Metcon (AMRAP – Rounds and Reps)

With a 12 min clock:

Cash in:

26 lengths of double db/kb farmers carry*

–1 min rest–

with time remaining

2-4-6-8-10-12..

single db clean*

single db goblet step up*

push ups
*Rx: 2×35’s/2×25’s or 2x16kg/2x12kg, 50/35 for single db

RX+: 2×50’s/2×35’s or 2x 24kgs/2x16kgs