JP CrossFit – WOD

Gymnastics

Metcon (5 Rounds for reps)

EMOM 10:

Odd: 45 sec hollow body hold

Even: Max unbroken strict pull ups
Banded pull ups or ring rows, at a scale you can do 4-8 reps fresh.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

3-6-9-12 etc

Push ups

Box jumps*

*Rx = 24″/20″

Rx+ = 30″/24″
Score will be your last completed round plus reps. So 3 box jumps in the round of 18 would be 15+21 (round of 15 complete + 18 push ups + 3 box jumps)