JP CrossFit – Community

Warm-up (No Measure)

Black History Month Athlete Spotlight: CJ Cummings

CJ is known for his use of the clean and SQUAT JERK (what!!?!?!). Cummings is a pan American champion and 4x Junior world Champion. Check out some of CJ’s lifts here:

https://www.youtube.com/watch?v=2BWHTMmszhg

Metcon

Metcon (Time)

With a partner:

5 rounds

200m row

4 rounds

400m row

3 rounds

600m row

2 rounds

800m row

1 round:

6 synchro box jumps*

6 synchro swings*

6 synchro goblet squats*

*Rx = 24″/20″, 16kg/12kg

Rx+ = 30″/24″, 24kg/16kg

26 min time cap!
Partners split the row evenly, one rowing while the other rests. The rounds of work must be completed together.