JP CrossFit – WOD

Stimulus

Lift, Threshold

Shoulder Press (E90 Sec for 6 rounds
2 shoulder presses @ 80-90%)

Find your weight and hit it for each round (same weight)

Metcon (Time)

3 rounds for time

20 db goblet lunges

20 db hang clean and jerks

20 burpee over dumbbells

–1 min rest–

Rx: 60/50/40/35

15 min cap!
Aim for lunges and clean and jerks to be relatively unbroken. We’re looking for light and fast.