JP CrossFit – WOD

Sumo Deadlift (1×3 full reset )

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

   2-4-6-8-10..etc

       lateral wall balls

       push up

       front foot elevated step back weighted lunge *

*Rx: 20/14, 50/35

Rx+: Pistol
The front foot elevated lunge is a solid sub for a pistol. Elevate front foot with 45lb plates. DB will rest on your back rack. This wod isn’t going to blow your heart-rate up, but will tire the muscles.