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

Ring Muscle-up Skillwork (Checkmark)

8-10 minutes to work on any of the following:

1- 4×3: 3 position ring muscle up (feet assisted)

2- 4×3: ring transitions w/ box or feet in front

3- 4×3: jumping ring muscle-up

4- 4×1: 4 kip swings + 1 catch in dip (no press)

Metcon (Time)

For Time:

9 – 6 – 3^

Ring muscle ups

Front squats*

10 min cap

*Rx:155/125/105/95

^Rx+: 12-9-6
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 10:00.