JP CrossFit – WOD

Skill Work (No Measure)

Every 90 sec x 3 sets:

Beginner – Floor/Box Pike Shoulder Taps x 3-5/side

Intermediate – Chest to Wall HS Plate Climbs x 3-5/side

Advanced – Back to Wall HS Plate Climbs x 3-5/side

Metcon (4 Rounds for reps)

4 rounds

Min 1: 16 DB Cleans

Min 2: AMRAP Toes to Bar

Min 2: 16 Russian KB Swings

Min 3: AMRAP HSW*

Min 5: rest

*Every 5ft = 1 rep. Find a 5ft equivalent for your scale e.g. every 10ft double db overhead walk is 1 rep, or every full plate walk = 1 rep)

*Score is reps of TTB + HSW reps across 4 rounds