JP CrossFit – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

With a 14-minute clock:

1000m run cash-in, then:

AMRAP:

9 pull ups

6 deadlifts*

*Rx = 185/125

Rx+ = 225/155

You choose whether to turn left or right for the 1000m run. If your mile is slower than 10:00, scale to 800m. Run should take no more than 6.5 minutes.