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 2:00 for 5 sets

Set 1: 5 Shoulder Presses @ (RPE 6)

Set 2: 4 Shoulder Presses @ (RPE 7/8

Set 3: 3 Shoulder Presses @ RPE 8.5/9)

Set 4: 3 Shoulder Presses @ (RPE 8.5/9)

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

Shoulder Press (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 (AMRAP – Rounds and Reps)

AMRAP 8:

1, 2, 3, 4, 5, 6, etc…

Double Dumbbell Deadlifts

Double Dumbbell Shoulder to Overhead

After each round:

40 ft Double Dumbbell Farmers Carry

Rx: (2×50/2×35/2×25)
Scoring: Rounds and Reps completed in 8 minutes. Every 20 feet of the Farmers Carry counts as 1 rep.