Announcements

We will be cancelling the evening classes on July 3 and all day on July 4 in observance of the Fourth of July holiday.

JP CrossFit – WOD

Metcon (2 Rounds for time ↓ shorter is better)

For Time: 0:00-12:00

400 m run

into…

5 rounds

21 double unders

5 power cleans*

4 handstand push-ups^

Rest for the remainder of the 12 minutes until:

For time: 12:00-24:00

400m run

into…

5 rounds

7 burpee over bar

6 deadlifts*

5 push jerks*

*Rx: 105/85/75/65

^Rx+: strict hand-stand pushups
Scoring: Time it takes you to complete the each part of the workout. If you do not finish within the time caps, add the reps remaining as seconds to 12:00.