JP CrossFit – WOD
Metcon (No Measure)
With a 25 min clock find a
Heavy 1×1 Shoulder Press
directly into
Heavy 1×1 Push Press
directly into
Heavy 1×1 Push Jerk
Note: You can earn points from PRing any and all 3 of these movements–but you must do so in the allotted time. For large classes, the time may be extended to a max of 30 min to account for partner transitions. You decide which movement you want to spend the most time at and when you want to move on.
Shoulder Press
Push Press
Push Jerk
Metcon (No Measure)
With a 5 min clock
Max unbroken set of one of or multiple of the following:
Double-Unders
Single-Unders
Crossover Single-Unders
Crossover Double-Unders
Triple-Unders
Note: To earn points you must hit the number of requisite reps per movement as is noted on the P-Cup website. You may earn multiple points if you tackle multiple jump rope sets.
Max Unbroken Single-Unders (AMRAP – Reps)
Max Unbroken Crossover Single-Unders (AMRAP – Reps)
Max Unbroken Crossover Double-Unders (AMRAP – Reps)
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders