JP CrossFit – WOD

Gymnastics

Deficit Handstand Push-Ups

Measure in inches. For folks without HSPU, this is a great opportunity to try a few reps at a harder-than-you’re-used-to scale. For exp, 5×1 slow lowers, or very difficult singles for 3- 5 reps.

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Workout should take about 5-9 min. 9 min cap!!!