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NEWS

11/05/2018 WOD

By Logan | In WOD | on November 5, 2018

JP CrossFit – WOD

Metcon

Metcon (No Measure)

EMOM 4:

Bottom-of-pistol hold
Alternating legs minute to minute, so two reps per side total. Choose a scale you can hold for at least 40-50 seconds.

Weighted Pistols (Weight)

Metcon (4 Rounds for reps)

With a running clock:

0:00-2:00

Double unders (rx=30, rx+=60)

AMRAP wall balls (20/14)

2:00-4:00

rest

4:00-6:00

Double unders (40/80)

AMRAP wall balls

6:00-8:00

rest

8:00-10:00

Double unders (50/100)

AMRAP wall balls

10:00-12:00

rest

12:00-14:00

Double unders (60/120)

AMRAP wall balls
The first round should be roughly 30-40 seconds of dubs, last round should be roughly 1:10-1:20. For singles, do the rx+ amount

Afterbash

Metcon (No Measure)

Accumulate:

2:00 of couch stretch per side.

1:00 calf stretch on a post

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