JP CrossFit – WOD

Stimulus

Threshold

Metcon (AMRAP – Reps)

4 Rounds of 3:00on/3:00off

500/400m Row

AMRAP Clean and Jerks*

*Round 1: @ 95/75/65/55 or light

*Round 2: @ 135/105/95/75 or moderate

*Round 3: @ 155/125/105/95 or heavy

*Round 4 @ 185/155/125/105 or very heavy
Weights go up each round.

Round 1: sets of 5+, aim for 15 +/-3 reps

Round 2: sets of 2-3, aim for 10 +/- 3 reps

Round 3: singles, aim for 6 +/-3 reps

Round 4: singles, aim for 1-3 reps