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NEWS

01/13/2020 WOD

By Logan | In WOD | on January 12, 2020

JP CrossFit – WOD

Announcements

Warm-up (No Measure)

Deadline for QCup sign ups is tonight at 8pm.

T-shirt orders are going out Tuesday, so if you miss the deadline, you’re not guaranteed a shirt.

Patronus blog post from Friday: http://www.jpcrossfit.com/blog/patronus-how-to-choose-your-goal-and-what-to-expecto/

Weightlifting

Overhead Squat (20 minutes for a 3×3!)

Metcon

Metcon (AMRAP – Reps)

AMRAP 11:

2-4-6-8-10-12 etc

Wall balls*

Dumbbell snatches*

Box jump overs*

*Rx = 20/14, 50/35, 24″/20″

Rx+ = 30/20, 70/50

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