JP CrossFit – WOD

Metcon (AMRAP – Reps)

EMOM 7

Min 1: 5 strict pull ups

Min 2: 3 strict pull ups

min 3: 2 strict pull ups

min 4: 5 strict pull ups

min 5: 3 stict pull ups

min 6: 2 strict pull up s

min 7: 5 strict pull ups

RX+ Weighted

Metcon (8 Rounds for reps)

:30 sec on/:30 sec off for 16 min (8 rounds per movement)

Movement 1: AMRAP cal row

Movement 2: AMRAP box jump overs

Rx:24/20
This is a 1:1 work-to-rest ratio. Hit it hard (but not so hard you can’t recover). Solid goals = 8+ cal row, 10+ bjo. Add your cal row + bjo per round. Alternate movements every minute so :30 row, :30 sec rest, :30 sec bjo, :30 sec rest etc.