JP CrossFit – WOD

Metcon (Time)

For time

100 wall balls*

100 pushups

100 dumbbell snatches*

partition however you want!

22 min cap

*Rx: (20/14lbs), 50/40/35/25lbs

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.