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06/11/2019 WOD

By Logan | In WOD | on June 10, 2019

JP CrossFit – WOD

Gymnastics

Muscle-ups

If you have em, find your max unbroken set. If not, this will be a 5-10 minute skill workshop, focusing on transitions, both strict and dynamic.

Metcon

Metcon (5 Rounds for reps)

EMOM 20:

Min 1: 18/15 calorie row

Min 2: 20′ dumbbell bear crawl*

Min 3: AMRAP ring dips*

Min 4: rest

*Rx = 2x 35/20

Rx+ = 2x 50/35, ring dips on the high rings

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