JP CrossFit – WOD

Metcon (AMRAP – Reps)

Accumulate 3-5 reps between working deadlift sets of one of the following pull up options:

Strict Chin Up

Strict Pull Up

Strict Chest to Bar Pull Up

Strict L-Pull Up
Count the total reps you accumulate in whatever movement standard you choose.

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Deadlift (5×3 deadlift with caveats*)

*no-hook grip, no drop from the top, full reset, no mix grip

This is going to maker the deadlifts significantly lighter than usual but also WAY harder. Intention is to dial down that form and work that grip strength.