Announcements

We will be cancelling the 6:30p class on Thursday June 26 to be able to hold a staff meeting. Thank you for your understanding!

JP CrossFit – WOD

Metcon (No Measure)

Every 3:00 for 5 sets

Set 1: 5 Front Squats @ (RPE 6)

Set 2: 4 Front Squats @ (RPE 7/8)

Set 3: 3 Front Squats @ (RPE 8.5/9)

Set 4: 3 Front Squats @ (RPE 8.5/9)

Set 5: 3 Front Squats @ (RPE 8.5/9)
Plan for the last 3 sets to be approximately the same weight

Front Squat (3×3 @ RPE 8.5/9
Should feel like “ugh, i can do the 3rd rep but dont really want to”)

For Reference and records

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

push-ups

after each set of push-ups:

20ft dumbbell overhead walking lunge*

*Rx: 60/50/40/35

9 min cap
Scoring: The time it takes you to complete the work. If you do not finish within the time cap, add the reps not completed as seconds to 9:00. The 20ft dumbbell overhead walking lunge counts as 2 reps, one if you start it, two if you finish it.