12/03/2019 WOD

JP CrossFit – WOD

Announcements

Warm-up (No Measure)

Handstand clinic, this Sunday @ 1:00. Two hours plus of handstand goodness. Cost is $25 until midnight on Friday, after that it’s $30. You can sign up at the Google Form below:

https://forms.gle/NYpuaZ5RcXnw7qKK7

First come, first served. Class is capped at 12. Text Tim if you have any questions.

UPDATE: only 5 spots left!

MORE UPDATE: 3 spots left!

MOAR!: 2 spots! Who wants in?

MOOAAAR: 1 more, who’s taking it?

Weightlifting

Metcon (Weight)

E2MOM, 6 rounds:

3 front squats

Metcon

Metcon (Time)

3 rounds:

40 wall balls*

30 sit ups

20 box jumps*

10 db snatches*

*Rx = 20/14, 24″/20″, 50/35

Rx+ = 30/20, 70/50

17 min time cap!

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