JP CrossFit – WOD

Weightlifting

Metcon (No Measure)

Every 90 seconds x 10

1 Snatch

Build in weight over the 10 rounds.

By the end you should be close to your 1RM.

After the 10 rounds you will get 5 minutes to try to hit a new PR!

Snatch (1 RM Snatch!)

Metcon

Metcon (4 Rounds for reps)

Tabata!

4 rounds each, :20 on, :10 off

Superman Extensions

Russian Twists

Situps

Hollow Rocks
Wodify will ask you for 4 scores, add the highest and lowest rounds of each movement.