JP CrossFit – WOD

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
15 minute cap!

Choose a heavy weight for singles. 135/105/95/75 would all count as RX, in addition to RX ring muscle ups.

Amanda Lite (Time)

9-7-5

hard pull up

squat snatch @ 75-85% 1rm squat snatch

15min cap!
Pull ups should be hard, doing triples at most! Strict variations can definitely be an option here (including really hard ring rows). If you are doing triples for your pull up, make sure that barbell is really heavy singles. Conversely, make that barbell a little lighter if you’re doing singles on pull-ups.