Announcements

By popular demand, we are back to two Powerlifting classes on Saturdays starting October 3!

We are keeping the 10:00am class and adding back in the 11:30am class.

JP CrossFit – WOD

Strength (Checkmark)

Every 2:30 for 6 sets

3 Bench presses*

immediately followed by:

3-5 strict ring dips

*Building to RPE 8/9

Bench Press (To record 3 rep bench press )

Metcon (AMRAP – Rounds & Reps)

AMRAP 6

10 kettlebell swings (overhead)*

10 abmat sit-ups

10 air squats

*Rx: 24kg/20kg/16kg/8kg
Scoring: The amount of rounds and reps you complete within 6 minutes.