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NEWS

09/12/2017 WOD

By Logan | In WOD | on September 12, 2017

JP CrossFit – WOD

Warm-up

Warm-up (No Measure)

AMRAP 10:

— 200m run

— 10 toe pulls

— 10 drinking birds

— 10 squat therapy

— 10 banded pass throughs

— 10 banded pull aparts

— 10 banded face pulls

— 10 hanging knee raises/toes to bar

— 10 beat swings

— 10 push-ups

Metcon

Metcon (3 Rounds for reps)

AMRAP 7:

400m run buy-in, then:

8 pull-ups

10 snatches*

12 burpees

– 4 min rest –

AMRAP 7:

500m row buy-in

8 toes to bar

10 cleans*

12 burpees

– 4 min rest –

AMRAP 7:

8 handstand push-ups

10 deadlifts*

12 burpees

*Rx = 75/55, 95/65, 135/95

*Rx+ = 95/65, 135/95, 185/155

Afterbash

Good Mornings (5 sets of five, you choose the weight)

If you haven’t done good mornings with more than an empty bar, stay VERY light here! Think of this as technique practice.

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