JP CrossFit – WOD

Announcements

Registration for How to get a Kipping Pullup is now officially open on Wodify! (limit 12 athletes)

When? Sat, July 9th

Time? 12:30-1:30pm

What? Class 1: How to get a Kipping Pullup!

Prerequisites: Full range of motion pullup and 3 second hold w/ chin over bar, each with band assistance (2″ band); and 10 second hang on a gymnastic bar without assistance

The Limit Does Not Exist (No Measure)

EMOM 24:

MIN 1:

AMRAP rope climbs

MIN 2:

rest

MIN 3:

AMRAP wall balls

MIN 4:

rest
Goal for today is to really push those amraps and try to stay within 2 reps of your highest round. We’re focusing on building your capacity. Scores are separated between climbs and wall balls so you can see where individual performance drops off based on movement type and also to encourage you to really go at those rope climbs.

Metcon (6 Rounds for reps)

Total Rope Climbs

Metcon (6 Rounds for reps)

Total Wall balls