Announcements

Gymnastics Pulling Seminar 2: Refining & Chaining Kipping Pull-ups

Join us Saturday, August 8th at 11:30 AM to refine your hip drive, link your reps, and build a more efficient, powerful kip. We’ll teach you how to coordinate full-body power—from toes to hips—to elevate your pull-up game. Sign up is live in Wodify now!

JP CrossFit – WOD

Skillwork- BMU Prep! (Checkmark)

EMOM 6

Option 1: 3-5 banded front lever pulls

Option 2: 3-5 hip-pop drill

Option 3: 1-2 banded BMU

Metcon (AMRAP – Rounds & Reps)

AMRAP 18

200m run

12 box jump overs (24”/20”)

5 bar muscle-ups
Scoring: The amount of rounds and reps you complete within 18 minutes. The run counts for two reps, one rep if you leave before the timer finishes, two if you return in time.