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05/16/2019 WOD

By Logan | In WOD | on May 15, 2019

JP CrossFit – WOD


Deadlift (22 minutes for a 3×3!)


Choose your own gymnastic finisher! (Time)

For time:

30 reps of your movement of choice

Muscle ups

Handstand push ups

Pull ups

Push ups

Toes to Bar

Handstand walk

Ring Dips

8 min time cap!
All styles of movement are fair game: kipping/strict/deficit, ring/bar, chin over bar/chest to bar, etc.

This is meant to be focused skill work on a specific movement. I don’t want you jumping up and knocking out 30 kipping pull ups in 2 sets of 15. Pick something that you have to work hard for, taking between 5 and 8 minutes.

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