JP CrossFit – WOD

Metcon (No Measure)

EMOM 6

1 tempo pull up
3 second ascent

3 second hold

5 second descent

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

3-6-9-12…

Power Snatches*

Chest to Bar Pull-ups

Box Jumps*

*Rx: 95/65, 24/20