JP CrossFit – WOD

Deadlift

Strength (Weight)

Every 20s x 20:

1 deadlift @ 75% of 1RM

PICK YOUR POISON!!

Crash and Burn IV (Time)

15 rounds:

4 hollow body rocks

4 v-ups

8 minute time cap!

OR

Partner pump! (No Measure)

10-9-8-7-6…etc.

plate curls

plate tricep extensions

one partner works while the other holds the plate overhead!