WOD – Mon, Feb 12


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!


JP CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)


400m Run

15 Kettlebell 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