JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) Metcon: AMRAP 3 x 5 sets 8 wall balls (20/14)* 8 d-ball cleans to shoulder* 30 double unders -rest 90 seconds between sets- *Rx+: tall balls, 30/100lb sandbagRead more

JP CrossFit – Community Metcon (Time) For time: With a partner, I-go-you-go 800m run (together) 80 air squats 80 box jumps 80 ab mat situps 80 russian kettlebell swings 80 pushups 1,000m row 30 min cap!Read more

JP CrossFit – Community Metcon (Time) For time: With a partner, I-go-you-go 800m run (together) 80 air squats 80 box jumps 80 ab mat situps 80 russian kettlebell swings 80 pushups 1,000m row 30 min cap!Read more

JP CrossFit – WOD Shoulder Press (E2MOM for 5 sets Set 1:4 strict press @ (RPE 7) Set 2: 3 strict press @ RPE 8) Set 3: 3 strict press @ (RPE 9) Set 4: 3 rep max test Set 5: extra set for redo or increase ) Metcon (AMRAP – Rounds and Reps) AMRAP 15 20 sit ups 12 double dumbbell push presses* 150 ft farmers carry *Rx: 60’s/50’s/35’s/25’sRead more

JP CrossFit – WOD Metcon (6 Rounds for reps) EMOM 24 1. 10 chest to bar pull-ups 2. 12/10 calorie row 3. max burpees over the rower 4. RestRead more