JP CrossFit – WOD

Skillwork (Checkmark)

Skillwork- BMU prep:

EMOM x 6

Option 1: 3-5 hip to bar drill

Option 2: 3-5 “3 position” box drills

Option 3: 1-2 banded BMU

Metcon (5 Rounds for reps)

EMOM 20

1. :30s max calorie row

2. :30s max rep pushups

3. :30s max rep box jump overs

4. :30s max rep bar muscle up