JP CrossFit – WOD

Pull Ups Skill Sesh- Brat Spring? (No Measure)

Every 90 seconds for 6 minutes:

Alternating sets (2 sets each)

Option A: No pull ups yet

Set 1: 3-4 Low To High Magnitude Kip Swings

Set 2: 5-8 Strict pull ups

Option B: Has kipping pull ups

Set 1: 2-4 Progressive Butterfly Kips

Set 2: 5-8 Wide grip strict pull ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

2 rounds of Cindy*

200m run

*1 Round of Cindy =

5 pull up

10 push up

15 air squats

Rx+: weight vest
To score this, the rounds of Cindy and the run each count as 2 reps.

For example, if you finished 6 rounds of everything plus one round of Cindy, and started a second round, your score would be 6+3 since you finished 1 round of Cindy (2 reps) and started 1 round (1 rep)