Announcements

DATE CHANGE! Now June 14 at 1pm

Join us on Saturday, June 14 at 1:00pm for our next gymnastics pulling seminar!

The Butterfly Kip: Deterministic Non-Linear Systems

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JP CrossFit – WOD

Metcon (4 Rounds for weight)

Every 2:00 for 4 sets

3 pause power snatches @ RPE 6/7

Pause for 2 sec at the knee on every rep on the way up

Rx+: Squat Snatch

Metcon (Time)

4 rounds for time

400m run

20 Russian kettlebell swings*

*Rx: 32kg/24kg/20kg/16kg

13 min cap!
Scoring: Time it takes you to complete the workout. If you do not finish within the time cap, add the reps you did not complete to 13:00. The run counts for two reps, one rep when you start and one when you finish. For example, if you were on the run in the fourth round when the time ended, your score would be 13:21.