JP CrossFit – WOD

Metcon

Metcon (No Measure)

AMRAP 24, with a partner:

Partner 1:

4-8-12-16-20 etc

Lunges

Sit ups

Kettlebell deadlifts*

Up downs

Partner 2:

AMRAP meter row

Partners switch every 2:00.

*Rx = 32kg/24kg/20kg/16kg

Don’t reset your rower when you switch! Your scores will be both the rounds and reps from the AMRAP and the total meters rowed.

Rounds and Reps from the AMRAP (AMRAP – Rounds and Reps)

Total Row Distance (Distance)

Total meters accumulated over the workout.