JP CrossFit – WOD

Weightlifting

Metcon (Weight)

Clean Complex:

   1 power clean

   1 front squat

   1 squat clean

Metcon

Metcon (Time)

For time:

   21-15-9

      Squat cleans*

      Calorie row

*Rx = 75/55

Rx+ = 95/65

8 minute cap!