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NEWS

12/04/2019 WOD

By Logan | In WOD | on December 3, 2019

JP CrossFit – WOD

Announcements

Warm-up (No Measure)

Schedule change!

The second Open Gym on Saturdays has been extended half an hour. New Saturday schedule is as follows:

8:00-9:30: Open Gym

9:30-10:30: Community

10:30-11:30: Powerlifting only, no Open Gym

11:30-1:00: Open Gym

1:00-2:00: Fundamentals

2:00-3:00: Free Trial

Gymnastics

Metcon (No Measure)

EMOM 4:

4 around the worlds

10 second L-sit hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 front rack lunges*

10 burpees

10 toes to bar

— at the 5:00, 10:00 and 15:00:

100 double unders —

*Rx = 75/55

Rx+ = 115/80
Score is rounds and reps, ignoring the double under rep total.

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