JP CrossFit – WOD

Metcon (5 Rounds for reps)

Deadlift and Pullup Superset:

5 Rounds, not for time- 30 minute cap

5 Deadlifts

AMRAP Strict Pullups in one set

Rest
Rest as needed after pullups, with no rest between DL and pullups

Double overhand standard grip only

No mixed grip, no hook grip, no touch and go

Score both Deadlift Weight and Total Strict Pullups

Aim for 85% of a 5×5 or 70% of a 1rm, and 6-10 pullups in the first round

Deadlift (5×5 as part of Deadlift/Pullup Superset)

Double overhand standard grip only.

No mixed grip

No hook grip

No touch and go