JP CrossFit – WOD

Front Squat (6 reps @ 60-65% moderate
5 reps @ 65-73% moderate
3 reps at 75-83% heavy
2 reps @ 83-87% heavy
AMRAP reps @ 87-93% heavy )

If you happen to feel really good, feel free to add an extra set of 1 rep between the 2 reps and AMRAP and go for a 1 rep max.

Metcon (Time)

For Time

10-9-8-7-6-5-4-3-2-1

*box jump overs

v-ups

*Rx: 24/20

Rx+ 30/24

8 min cap!