JP CrossFit – Community

Warm-up

Warm-up (No Measure)

General Warm up

300m run

Low lunge

Ankle stretch

Hurdle

Samson stretch

Cossack

Shoulder openers

2 rounds of

10 Squats

10 Presses

10 Lunges

10 Up downs

3 rounds of

1 hang Clean

1 jerk

2 thrusters

Metcon

Metcon (AMRAP – Rounds)

Every 2:00, 10 rounds:

8 dumbbell hang clean

8 dumbbell thrusters

8 burpees

rx+ = 10 reps
Score is number of rounds you successfully complete in the 2:00 window. Max score is 10.