Announcements

In order to best prepare coaches and athletes for the final throwdown/open WOD, we will be cancelling Thursday’s 4:30pm class. 5:30 and 6:30 will go on as usual. Join us Thursday night to watch Marc, Allie and coach Jasmine throwdown for your viewing pleasure!

JP CrossFit – WOD

Pre 24.3 Pull Up Cram Session! (No Measure)

For folks trying to get kipping chin over or Chest to bar

3 x 4 reps Foot on box kipping drill

5 x 2-1-2 drill Beat swing + kipp pull up progression

2x Climbing pull ups (for chest to bar)

5x jump to hollow

For folks trying to get BMU

5x jump to hollow

2x Climbing pull ups

3x Low bar bmu drill

Metcon (Time)

10 Rounds for time

1-3 hard pull ups

5 shuttle runs

11 min cap!
1 shuttle run = down and back. Going for 3? Should be mostly unnbroken, max 2 sets. Singles should be 102 reps/round. If you feel like you might rip, seitch to a strict variation/ring row.