JP CrossFit – WOD Quarter finals WOD 1 (4 Rounds for reps) 4 rounds of Min 1: AMRAP snatches* Min 2: AMRAP cal row Min 3: amrap double db box step ups Min 4: Rest *Rx: 135 /105/ 85 /65, 2x 50 / 35 /25/20, 20′ box height only*If you’re competing in quarterfinals you must...Read More

JP CrossFit – WOD Stimulus Threshold Metcon (5 Rounds for reps) 5 rounds, with a 3 min clock 50 double unders 25 russian swings AMRAP RMU –1 min rest–scale dubs to 1 min or less, sings to 1 min or less. You should have at minimum 1 min to do the RMU/dips.Read More

JP CrossFit – WOD Stimulus Pacer Metcon (Time) 21-18-15-12-9-6-3 burpees 20ft handstand walk 15min cap! Rx+: 30 ft handstand walk **Sub 2-3 wall walks for hswScale walks to take no more than a min per round. Great day for wrist wraps!Read More