JP CrossFit – WOD

Stimulus

Lift, Core

Close-grip bench press (
Set 1: 15 reps
Set 2: 12 reps (add 5%),
Set 3: 10 reps (add 5%)
Set 4: AMRAP reps @ set 1 weight

–20 short step, double dumbbell walking lunges IMMEDIATELY after each set—)

note you will be dropping down to set 1 weight again for set 4 and going for broke. Aim for 10-20 reps.

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Metcon (Time)

For Time

50 reverse crunches

6 min cap!

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