JP CrossFit – WOD

Front Squat (1×3)

Every 2:30 for 5 sets

3 reps building to RPE 7/8

Metcon (AMRAP – Rounds & Reps)

AMRAP 10

20 Russian KB Swings*

10 Front Squats*

5 Strict Pull-ups

*Rx: 32kg/24kg/20kg/16kg, 185/155/125/105
Scoring: The amount of rounds and reps you complete within 10 minutes.