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NEWS

07/30/2020

By Logan | In WOD | on July 29, 2020

JP CrossFit – WOD

Warm-up

Warm-up (No Measure)

General Mobility

pass throughs

around the world

inch worms

bridge with arm circles

shoulder openers

cossacks

General Warm Up

2 rounds of

3-way pull aparts

glute bridge

bird dog

fire hydrants

2 rounds of

4 Down dog push ups

4 Power cleans

4 Front squats

2 Squat cleans

Strength

Metcon (No Measure)

Tempo Push ups

5 single reps:

5 second descent

10 second hold

5 second ascent
Wear a vest if you want a lil extra challenge!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

3 strict handstand push ups

12 squat cleans*

Rx = 135/95, 6 reps
If you’re doing down dog push ups, 5 reps plz

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