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

Bench Press

Every 2:00 for 6 sets:

3 bench presses building to RPE 8/9

Superset with:

8 dumbbell bent over rows

I Wanna Go FAST (2 Rounds for reps)

2 rounds for calories

30 second max cal echo/assault bike

rest as needed between rounds
talk about pop the top and light the fuse!!! Hold NOTHING back here!!

Scoring: The amount of calories you complete in each round.