JP CrossFit – WOD

Metcon (No Measure)

5 complexes of:

1 pause clean @ low hang

1 power clean
Build in weight across sets. Pause for two 2sec at the low hang. This is meant to help you dial in position and for coach to be able to help provide you with some solid feedback.

Power Clean

Metcon (Weight)

With a 10 min clock

34/30 cal row

20 burpee box jumps

max power clean

Rx: 24″/20″
You should aim to have at least 4 min to get in 2-3 attempts of a max power clean. You may have the bar pre-loaded to your first attempt. Score is the weight you lift.