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NEWS

08/07/2019 WOD

By Logan | In WOD | on August 6, 2019

JP CrossFit – WOD

Announcements

Warm-up (No Measure)

Informal Powerlifting meet this weekend!

Sat 8/10 @ 10:30 during normal Powerlifting class

1RM deadlift, back squat and bench press!

Gymnastics

Metcon (No Measure)

Every 2 minutes for 3 rounds:

Max unbroken strict pull-ups
Scale to something that will allow you to perform at least 6-10 reps per set

Strict Pull-ups (Enter your longest unbroken set)

Metcon

Metcon (4 Rounds for reps)

Tabata!

Sit ups

Air squats

Push ups

Calorie row
Tabata is 8 rounds per movement of 20 seconds on, 10 seconds off, max effort. So you sprint through 20 seconds of sit ups, rest 10 seconds, 8 times, and then move on to 8 rounds of sprinty air squats etc etc etc.

Your score is your lowest score per movement.

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