Announcements

Come to the JPCF Semi-Formal Formal dance party Friday, Feb 16th @ 6:30pm. Rsvp with this link so we can have a head count for catering! Please come, even if you didn’t participate in the P-Cup! Wear your fanciest, most feel-good outfits!

https://forms.gle/KdEheGqDoyAcGs527

JP CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

400m run

15 kb swings*

5 strict chin ups

*Rx: 24kg/16kg/12kg/8kg
To do Rx chin up reps, you should be able to do a set of 5 unbroken when fresh, but sets of 2 or so consistently when not fresh, and fast singles towards the end. Cut down reps to 3-4 reps if doing singles and doubles (unless they’re really fast and consistent singles). Goal is 4-6 rounds. Fast runners GO HEAVIER and break up kb more

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