JP CrossFit – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

   3-6-9-12 etc

      Russian kettlebell swings*

      Goblet squats*

   After each round:

      6 dips*

*Rx = 24kg/16kg

Rx+ = 32kg/24kg, 2 ring muscle ups