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NEWS

07/10/2018 WOD

By Logan | In WOD | on July 10, 2018

JP CrossFit – WOD

Gymnastics

Muscle-ups (Drills and practice)

Metcon

Mighty Morphin’ Annie (Time)

50-40-30-20-10

Double unders

Sit-ups

X dumbbell movement (50/35)

Each round, your dumbbell movement will change, like so:

50 dumbbell snatches

40 dumbbell goblet squats

30 dumbbell hang power clean and jerks

20 dumbbell thrusters

10 dumbbell overhead squats

Afterbash

Metcon (No Measure)

Practice some of those muscle up transitions you just learned!

3 rounds:

8 ring transitions

8 ring dips

Or,

2 sets max unbroken muscle ups, rest as needed

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