JP CrossFit – WOD

Choices!

You will only be doing the 1 Rep Max Back Squat if you didn’t do it on Monday.

If you did the Back Squat on Monday, you will be doing the 5K Row or 3 mile run either solo or with a partner.

You will not be doing both the back squat and cardio, and if you are doing the cardio, you will only be doing the row or the run, not both.

If you do the run or the row, you will also be doing the ring rows.

Back Squat

Testing 1 Rep Max Back Squat! (No Measure)

1×5 @ 60%

1×3 @ 70%

1×2 @ 80%

1×2 @ 90%

1×1 @ 95%

1×1 @ 103%

Feel free to take a few increments more if you feel the jumps are big. However, do skip your current 1 rep max since the goal is to test and see if you are stronger.

Back Squat (Find a 1 Rep Max Back Squat)

5K Row

5k Row (Time)

Max Effort 5k Row

Partner 5k Row (Time)

3 Mile Run

Myers’ 3 Mile Loop (Time)

JPCF -> Hyde Park -> Walk Hill -> American Legion -> Canterberry -> Morton -> Hyde Park -> JPCF

Rx+ = 20# weight vest
Link to the route here!

Partner 3 Mile Run (Time)

Alternate 800m runs until you complete a total of six.

Ring Rows

Ring Rows (Checkmark)

Not for time:

Accumulate 50 Ring Rows