JP CrossFit – WOD

Announcements

Warm-up (No Measure)

The Open starts next Thursday!

Register here: https://games.crossfit.com/

We also need volunteers for Thursday Night Throwdowns! Find a friend/enemy you want to go head to head with and let us know the Thursday you want. In return you get photoshopped by Tim!

UPDATE: All the dates are taken!

Weightlifting

Snatch Balance (Find a moderate 3!)

As always with snatch balance, this is about how well you move the bar, not how much the bar weighs!

Metcon (No Measure)

EMOM 8:

4 snatches
This is entirely to put into practice what you just learned doing the snatch balance. Do not exceed 65% of your 1RM power snatch.

Metcon

Metcon (No Measure)

Tabata!

Push ups

Ring rows
8 rounds per movement, 20 seconds on, 10 seconds off.