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NEWS

08/09/2017 WOD

By Logan | In WOD | on August 9, 2017

JP CrossFit – WOD

Warm-up

Warm-up (No Measure)

AMRAP 10:

— 250m row

— 10 dragonflies

— 10 PVC good mornings

— 10 PVC passthroughs

— 10 banded pull aparts

— 10 banded face pulls

— 10 drinking birds

— 10 toe pulls

— 10 PVC OHS therapy on the rig

— 10 light wall balls

Weightlifting

Overhead Squat (2RM — 3 second pause in the hole!)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

Power snatches*

EMOM, including the first minute, complete 7 wall balls*

*Rx = 95/65, 20#/14#

*Rx+ = 115/75, 30#/20#

Score is total snatches completed!

400m Run (Time)

Max Effort 400m Run
Cashout!

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    JP CrossFit, 54 Hyde Park Ave, Boston, MA 02130
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