Announcements

💥 JP CrossFit Powerlifting Competition 💥

Saturday, May 10th @ 9:00 AM

For more information and to register, visit this link!

Join us on Saturday, May 3 for a double session of gymnastics pulling seminars!

1:00pm: Refining and Chaining Kipping Pull-ups or How I Stopped Worrying and Learned to Love the Hip Drive

2:00pm: Getting Called to the Bar: How to Practice ̶L̶a̶w̶ Chest-to-Bar Pull-ups

Sign up in Wodify now!

Clear out your closet and find some new favorites at the JPCF Clothing Swap on Sunday, May 18th from 3–4:30pm!

Bring clean, gently used clothes to JPCF and trade them for something fresh.

JP CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

With a partner

100/80 cal row*

800m run^

80/64 cal row*

600m run ^

60/48 cal row*

400m run^

^Run together

*Rower partitioned as you like

RX+: Bike instead of row 🙂
Scoring is a little tricky for this.

In order to make it fair-ish let’s count each row as 3 reps:

1 rep if you start it

2 reps if you get past half way of your respective calorie count

3 reps if you finish that row portion.

For the run we will count it as 2 reps:

1 if you got out on the run

2 if you made it back in time

So each round is a total of 15 reps–devastating I know!