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

Metcon (4 Rounds for reps)

2:00 on/2:00 off for 4 rounds

3 burpee pull-ups

6 double dumbbell weighted front rack lunges*

9 box jump overs*

AMRAP wall balls*

Rx: 2×50/2×40/2×35/2×25, 24″, 20″, 20/14
Scoring: The amount of wall balls you complete in each round.

Metcon (Checkmark)

:40 on/:20 off for 6 rounds (rotating movements)

1: Hollow pulses

2: Arch pulses

3: Oblique taps

4: Ab mat sit ups

5: Lying leg lifts

6: GHD sit-ups (or V-ups)