JP CrossFit – WOD

Metcon (AMRAP – Reps)

AMRAP 10

3 kb swings*

3 dips

3 burpees

6 kb swings

6 dips

6 burpees

etc…

*Rx: 16kg/12kg

Rx+: 24kg/16kg

Curls for the Squirrels (Time)

For time:

16-14-12-10-8-6

Unbroken:

Hang muscle cleans

Strict press

Rx = 45/35

5 min time cap!

One rep is both the clean and the press together!

Add 1 second to 5:00 for every incomplete rep.