JP CrossFit – WOD Deadlift (Strength: Deadlift E3MOM x 5 sets ) Set 1: 3 reps @ RPE 7 Set 2: 3 reps @ RPE 8 Set 3: 3 reps @ RPE 9 Set 4: 3 reps @ RPE 9 Set 5: 3 Reps @ RPE 9 Metcon (AMRAP – Rounds and Reps) AMRAP 9 4 x 20 double db/kb farmers carry 2 x 20″ double db/kb front rack lunge 10 ring rows Rx:DB: 2x 50’s/35’s, 25’s, KB: 2x 24kg/16kg/12kgRead more

JP CrossFit – WOD Bench Press (E3MOM for 5 sets ) Set 1: 3 reps @ RPE 7 Set 2: 3 reps @ RPE 8 Set 3: 3 reps @ RPE 9 Set 4: 3 reps@ RPE 9 Set 5: 3 Reps @ RPE 9 Strict Half Cindy (AMRAP – Rounds and Reps) 5 strict pull ups 10 push ups 15 air squats Rx+: Weight Vest 20/14Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a partner you-go-i-go style 30 dumbbell snatches 30 dumbbell goblet squats 30 dumbbell clean and jerks 30 burpees over the dumbbell Every 3 minutes- including 3,2,1 go: 200 m runRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) With a partner you-go-i-go style 30 dumbbell snatches 30 dumbbell goblet squats 30 dumbbell clean and jerks 30 burpees over the dumbbell Every 3 minutes- including 3,2,1 go: 200 m runRead more

JP CrossFit – Community Metcon (5 Rounds for reps) 5 Rounds: Fight gone bad style Min 1- max wall balls Min 2- max box jumps Min 3- max russian kettlebell swings Min 4- max situps Min 5- max calorie row Min 6- restRead more