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

Metcon (4 Rounds for reps)

4 min on/2 min off for 4 sets

400m run

10 hang power cleans*

AMRAP bar muscle-ups in remaining time

*Rx: 135/95/75/65
Scoring: The amount of bar muscle-ups you complete in each round.