JP CrossFit – WOD Metcon (No Measure) Skill work: Butterfly Pull Ups Every 90 secs for 6 rounds, alternating sets: Option A (working towards pull ups) Sets 1/4: 3-5 strict pull ups or ring rows (can be banded) Sets 2/5: 3-5 hollow holds + 3-5 arch holds (~3-5 second holds) Sets 3/6: 5-8 Low to...Read More