JP CrossFit – WOD

Skillwork (Checkmark)

EMOM 6

Option 1 (Has strict ring dips)

3-5 Ring Active Holds (5 secs)

3-5 Ring Dip Negatives

3-5 Strict Ring Dips

Option 2 (Working towards strict ring dips)

3-5 Toe Supported Ring Active Holds

3-5 Toe Supported Negatives

3-5 Banded Ring Dips

Metcon (Time)

Buy in:

500/400m row

Into..

4 Rounds For Time

-8 Ring Dips

-15 Dumbbell Thrusters

Buy out:

500/400m row

12m cap

Rx: 50/40/35/25