JP CrossFit – WOD

Metcon (Time ↓ Shorter is Better)

4 sets for time:

Athlete choice cardio*

into

12-9-6

Single arm dumbbell hang squat cleans^

Box jump overs^

-rest 2 minutes between sets-

*400m run, 500m row, 500m ski, 40/30 cal bike, 100 double unders

^Rx: 50/40/35/25, 24”/20”

28 min cap
Scoring: The amount of time it takes you to complete the workout. If you do not finish within the time cap, add the reps remaining as seconds to 28:00. The cardio counts as two reps, one if you start it before the end of the time cap.