JP CrossFit – WOD

Metcon (2 Rounds for reps)

AMRAP 30

800m run

Max unbroken kipping pull ups

800m run

Max unbroken toes to bar

–2 min rest–

Rx: must be kipping pull ups, no butterfly 🙂

Rx+: Kipping chest to bar, no butterfly
Scale runs to take about 4.5 min or less. Expect to get 2-3 miles of running. If that is a big volume of running for you, consider both cutting down the meters (to 600m) and alternating between running and a low-impact cardio machine. Scale ttb and pu to something you can do at least 10 reps unbroken in the first round or two. Broken as defined by removing one hand or coming off the bar. Dangling between reps shall be acceptable today (but not advisable). Score is total accumulated reps for each of Pullups and Toes To Bar