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

Snatch Complex (Weight)

Every 2:00 for 5 sets

Snatch Complex

1 Power Snatch

1 Hang Power Snatch

1 Overhead Squat

Building to a heavy complex
Scoring: The heaviest weight you lifted for the complex

Metcon (Time)

3 Rounds For Time:

12 overhead squats*

9 toes to bar

9 hang power snatch*

3 toes to bar

6 power snatch*

Rest 1 minute after each round

*Rx:75/65/55/45

14 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 14:00.