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NEWS

11/02/2018 WOD

By Logan | In WOD | on November 2, 2018

JP CrossFit – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

24 kettlebell swings*

18 Russian twists*

12 push ups

3 muscle ups

*Rx = 16kg/12kg

Rx+ = 24kg/16kg
sub 3 pull ups and 3 ring dips for the muscle ups

Afterbash

Metcon (No Measure)

Max hold at the bottom position of your pistol, 1 attempt per side.

Then 20 pistols at your hardest scale

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