JP CrossFit – WOD

Stimulus

Threshold–go out hot, recover, and hit it again for 5 rounds.

Metcon (5 Rounds for time)

E5MOM for 5 rounds

250/200m row

15 russian swings

200m run

Rx: 24/16kg

Rx+:32/24kg
Note: you must alternate running and rowing within the round. It doesn’t matter which you start with. Scale run and row to each take approx 1 min. You should have around 1:30-2:00 of rest within the round. Your score is how much time you have left as rest in the round.