Announcements

On Monday October 12, Indigenous Peoples’ Day, we will be cancelling all normal classes and will be holding community classes at 7:00 am and noon.

JP CrossFit – WOD

Back Squat (1×1
)

Every 2:30 for 5 sets

5, 3, 2, 1, 1

Back squats (from rack)

Building to a heavy single

Metcon (Time)

For Time:

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

Front Squats*

Kettlebell Swings*

3 pushups in between each round

*Rx: 95/75/65/55, 24kg/20kg/16kg/12kg

13 min cap
Scoring: Time it takes you to complete the workout. If you do not finish within the time cap, add the reps remaining as seconds to 13:00.