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

Metcon

Metcon (4 Rounds for reps)

3:00 on, 2:00 off:

Round 1:

15 toes to bar

15 bar over burpees

AMRAP front squats*

Round 2:

15 bar over burpees

15 front squats*

AMRAP toes to bar

Round 3:

15 front squats*

15 toes to bar

AMRAP bar over burpees

Round 4:

AMRAP X

*Rx = 95/65

Rx+ = 135/95

X = you’ll find out during your last rest 🙂