WOD – Mon, Dec 19

JP CrossFit – WOD

The Capacity Builder Part 1: Pull Ups (5 Rounds for reps)

3:00 on/ 3:00 off for 5 rounds
18/15 cal row
15 wall balls
AMRAP chest to bar pull ups

Rx: 20/14, 10’/9′
Rx+: 11’/ 9′, Bar muscle up
This is about building your capacity at a movement you don’t feel particularly confident or strong in–especially in a metcon. Singles, doubles and triples would be appropriate here. If you can do more than 5 in a row consistently, pick a harder movement. The workout is long, which should give you the opportunity to recover and really push your volume. Try to stay within 2 reps of your first round! Each movement should take approx :45-1:00 to complete