Announcements

Weekend Schedule Update: Starting next week (July 25), we are taking a temporary hiatus from the 11:30 AM Saturday Powerlifting and 10:00 AM Sunday Community classes. The 10:00 AM Saturday Powerlifting and 11:00 AM Sunday Community classes are staying on the schedule, but we’ll gladly bring the other sessions back if weekend crowds start bursting at the seams again!

JP CrossFit – WOD

Metcon (Weight)

Every 1:30 for 6 sets:

Clean Complex at RPE 7:

1 High pull

1 Hang power clean

1 Clean (power or squat)
Scoring: The weight that you completed the complex with for all 6 sets. If you changed weights during the complex, note it as scaled.

Metcon (AMRAP – Rounds & Reps)

AMRAP 12

300m run

3 squat cleans*^

3 pull-ups*

*add 3 reps of the squat cleans and pull-ups each round

^Rx: 135/105/95/75
Round 2 = 300m run, 6 squat cleans, 6 pull ups

Round 3= 300m run, 9 squat cleans, 9 pull ups

etc…

Scoring: The amount of rounds and reps you complete within 12 minutes. The run counts for two reps, one rep if you leave before the timer finishes, two if you return in time.