JP CrossFit – WOD

Metcon (No Measure)

Gymnastics skill work

7 rounds of 10 sec on/30 sec off

L-sit hold
Accumulate as many seconds as you can during the 10 seconds of work

Metcon (AMRAP – Rounds and Reps)

With a Partner

AMRAP 12

Partner A:

10 burpee shuttle runs

Partner B:

AMRAP

10 db squats

5 ring rows

Rx: 50/35

Rx+: 60/40
ring rows should be a challenging but unbroken 5 reps (at least at the beginning). We almost never program ring rows as the Rx, but it’s a very important pulling motion everyone should be doing, so you’re welcome!