JP CrossFit – WOD

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
15 in cap! Choose a heavy weight! Should be singles. 135/105/95/75 would all count as rx, in addition to rx rmu.

Amanda Lite (Time)

9-7-5

hard pull up

squat snatch @ 75-85% 1rm squat snatch

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