JP CrossFit – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 24, with a partner:

Player 1:

4-8-12-16-20 etc

Lunges

Sit ups

Kettlebell deadlifts*

Up downs

Player 2:

AMRAP meter row

*Rx = 24kg/16kg

Rx+ = 32kg/24kg

Partners switch every 2:00.

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.

Metcon (Distance)

For the row.