Announcements
Join us for the JPCF Endurance Race on Sunday April 26 at 2:00pm
JP CrossFit – WOD
Metcon (Time)
3 Rounds for Time, unpartitioned
100 Double Dumbbell Cartwheels
100 D-Ball Wall Balls
100 Burpee Box Backflip Overs
50/40/35/25 dbs
30″/24″ box
Optional Finishers (No Measure)
April Fools! Real workout below:
Skillwork:
8 minutes to build to a heavy weighted pushup (or find the lowest height you could do a single pushup to)
WOD:
EMOM 20
1: 12 V-Ups *AMRAP on minute 1
2: 12 Russian Kettlebell Swings *AMRAP on minute 7
3: 12 D-Ball Squats*AMRAP on minute 13
4: 50 double unders* AMRAP on minute 19
5: Rest* AMRAP on minute 20 🙂
Rx: 32kg/24kg/16kg/12kg
Weighted Push-Ups (8 minutes to build to a heavy weighted pushup (or find the lowest height you could do a single pushup to)
)
Metcon (4 Rounds for reps)
EMOM 20
1: 12 V-Ups *AMRAP on minute 1
2: 12 Russian Kettlebell Swings *AMRAP on minute 7
3: 12 D-Ball Squats*AMRAP on minute 13
4: 50 Double-Unders *AMRAP on minute 19
5: Rest *AMRAP on minute 20 🙂
Rx: 32kg/24kg/16kg/12kg