JP CrossFit – WOD

Metcon (AMRAP – Reps)

Back SQUATS E2:30 for 6 sets

Set 1: 5 reps rpe 6

Set 2. 4 reps rpe 7

Set 3 3 reps rpe 8 (this is the amrap weight)

Set 4: 3 reps rpe 8

Set 5 3 reps rpe 9 (heaviest set of 3)

Set 6: Deload to set 3 weight and AMRAP it!

Score is # of reps. In comment section write down your load

Back Squat (For reference and record)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

Partner A: 14/12 cal row

Partner B: 40 ft Double DB walking lunge

–1:00 rest after both partners have worked–

*Score is rounds and reps total as a partnership. Each time you transition we will count that as a round each. 20ft = 1 rep.