01/10/2022 WOD

JP CrossFit – WOD


Warm-up (No Measure)

Vaccine Mandate:

Starting this Saturday 1/15, the City of Boston is requiring proof of vaccination for gyms. You have two options:

1. (preferred) Email a picture of your card to [email protected].

2. Bring your card and show it to a coach.

You don’t have to wait til Saturday to send us your cards. In fact, the sooner the better. Getting everyone cleared before Saturday is our goal.

Please note, we will be enforcing this firmly. If you haven’t shown us your card, you won’t be able to enter the gym.


Metcon (3 Rounds for reps)

EMOM 18 – Fight Gone Bad-style:

1 – Strict pull ups

2 – Dumbbell shoulder to overhead*

3 – Sit ups

4 – Dumbbell overhead lunges*

5 – Calorie row

6 – rest

*Rx = 50/35
Fight Gone Bad is an EMOM, one minute per station. Score is total reps per round, for 3 rounds.

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