JP CrossFit – WOD

Gymnastics

Weighted Pull-ups (3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

12 dumbbell deadlift, R side*

12 dumbbell hang clean and jerk, R side*

4 burpee box jump overs*

12 dumbbell deadlift, L side*

12 dumbbell hang clean and jerk, L side*

4 burpee box jump overs*

At the 10:00 and 5:00:

16 ​strict pull ups

*Rx = 50/35, 24″/20″