JP CrossFit – WOD

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Metcon

Metcon (Time)

Partner Version

For time with a partner, I-go-you-go

   800m run

      300 air squats

    800m run

      200 situps

    800m run

      100 burpees

38 min cap!!!
Partners may split the run between themselves i.e. I do 400 and you do 400, or if partners would like to run more, they may both run the full 800 each time. Run should be scaled to take around 4 min.

Metcon (Time)

Individual Version

 800m run

      150 air squats

    800m run

      100 situps

    800m run

      50 burpees

38 min cap  min time cap!
Individuals must run the full 800m if they’re daring to go this route. Think of this as an unpartitioned murph vs a partitioned murph.