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NEWS

11/07/2019 WOD

By Logan | In WOD | on November 6, 2019

JP CrossFit – WOD

Announcements

Warm-up (No Measure)

Final throwdown of the year! Come down and cheer on Alyssa and Allie at 8:30!

Gymnastics

Metcon (No Measure)

EMOM 4:

4 strict chest-to-bar pull ups

Metcon

Metcon (3 Rounds for reps)

EMOM 15:

1 – 8 double Russian kettlebell swings*

2 – 16 Russian twists*

3 – 16 dumbbell hang clean and jerks*

4 – AMRAP burpee box jump overs

5 – rest

*Rx = 2x 16kg/12kg, 35/20

Rx+ = 2x 24kg/16kg, 50/35
Twists are with your dumbbell!

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