Announcements

Gymnastics Seminar — Class 4: The Butterfly Kip

Saturday, November 7 at 1:00 PM

Ready to make your pull-ups faster and more efficient? Join us for our next advanced gymnastics seminar to master the coordination and skillwork behind the Butterfly Kip—saving your strength while giving your cardio an extra boost.

Sign-ups are live on Wodify now!

JP CrossFit – WOD

Thruster (1×2)

Every 90s for 4 sets:

2 thrusters, building to RPE 7/8

*from the ground

Metcon (5 Rounds for time ↓ shorter is better)

Every 3:00 for 5 rounds

100m run

10 thrusters*

8 pull-ups^

Rest for the remainder of time each round

*Rx: 95/75/65/55

^Rx+: 200m run, 12 thrusters, 10 chest to bar pull-ups
Scoring: The amount of time it takes you to complete each round.