JP CrossFit – WOD

Deadlift (Strength: Deadlift E3MOM x 5 sets )

Set 1: 3 reps @ RPE 7

Set 2: 3 reps @ RPE 8

Set 3: 3 reps @ RPE 9

Set 4: 3 reps @ RPE 9

Set 5: 3 Reps @ RPE 9

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

4 x 20 double db/kb farmers carry

2 x 20″ double db/kb front rack lunge

10 ring rows

Rx:DB: 2x 50’s/35’s, 25’s,

KB: 2x 24kg/16kg/12kg