JP CrossFit – WOD

Stimulus

Lift

Metcon (No Measure)

Back Squat

1×10 @ an empty barbell

1×10 @ 35% or light (all 10 feel good)

1×10 @ 45% light/moderate (all but the last rep feel good)

1×20 @ 55% moderate (it sucks starting at around rep 10)

You can breathe and pause between reps but you cannot rack until your are done!

Back Squat

Stimulus

Sprint

Crash and Burn IV (Time)

15 rounds:

4 hollow body rocks

4 v-ups

8 minute time cap!
Rx is doing the new (2023) V-Up standard, which means touching hands and feet to the ground at the start of each rep.