Announcements

Gymnastics Seminar — Class 4: The Butterfly Kip

Saturday, November 7 at 1:00 PM

Ready to make your pull-ups faster and more efficient? Join us for our next advanced gymnastics seminar to master the coordination and skillwork behind the Butterfly Kip—saving your strength while giving your cardio an extra boost.

Sign-ups are live on Wodify now!

JP CrossFit – WOD

Shoulder Press (1×5)

Every 2 min x 5 sets:

5 strict presses

building to RPE 7/8

Metcon (Time)

For Time:

40-30-20-10

Sit-ups^

4-3-2-1

Shoulder to overhead*

*Rx: 185/155/125/105

^Rx+: GHD sit ups

12 min cap
Scoring: Time it takes you to complete the workout. If you do not finish within the time cap, add the reps remaining as seconds to 12:00.