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NEWS

09/13/2017 WOD

By Logan | In WOD | on September 13, 2017

JP CrossFit – WOD

Warm-up

Warm-up (No Measure)

AMRAP 10:

— 250m row

— 10 sit-ups

— 10 banded pass throughs

— 10 banded pull aparts

— 10 Samson stretches

— 10 inchworms

— 10 good mornings (empty bar)

— 10 strict press (empty bar)

— 30 second hold at the bottom of a goblet squat

— 10 light wall balls

Weightlifting

Shoulder Press (Find a heavy 5, do it 5 times)

Metcon

Metcon (Time)

18-15-12-9-6-3

Wall balls*

Russian twists*

Dumbbell overhead walking lunges*

*Rx = 20#/14#, 35#/20#

*Rx+ = 30#/20#, 50#/35#

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