JP CrossFit – WOD

Weightlifting

Sumo Deadlift (Full Reset Moderate 3×3)

Build up to a moderate set of three reps and hit it three times.

Metcon

Metcon (Time)

For Time:

30-20-10

Dumbbell Snatch

15-10-5

Burpee Box Jump Overs

Rx: 50/35#, 24/20″

Rx+: 60/40#

9 min time cap
Keep a steady pace and enjoy two of the best movements in CrossFit! 😉