JP CrossFit – WOD

Metcon (5 Rounds for reps)

EMOM for 5 rounds

Min 1: 14/12 cal row

Min 2: 16 dumbbell snatches*

Min 3: AMRAP strict pull-ups

Min 4: rest

*Rx: 60/50/40/35
Scale the row to take :45 when fresh

Snatches should be challenging but unbroken through the first few rounds.

Aim for a strict pull up scale that you can get at least 5 of each round.