JP CrossFit – WOD Warmup Metcon (Time) 10-9-8-7-6-5-4-3-2-1 air squats sit ups tuck jumps 8 min cap! Back Squat (find a heavy 1×1) Back Squat (1×5)Read more

JP CrossFit – WOD Handstand Push-ups (max unbroken set x 2) find a max effort unbroken set- rest 90s- repeat – record both scores Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 wallballs (20/14) 8 deadlifts* 4 strict HSPU *Rx: 225/185/155/105 Rx+: tall ballsRead more

JP CrossFit – Community Metcon (4 Rounds for reps) 4 rounds- Fight gone bad style 1. AMRAP wallballs 2. AMRAP sit ups 3. AMRAP DB snatch 4. AMRAP burpee over DB 5. AMRAP cal row 6. RestRead more

JP CrossFit – Community Metcon (4 Rounds for reps) 4 rounds- Fight gone bad style 1. AMRAP wallballs 2. AMRAP sit ups 3. AMRAP DB snatch 4. AMRAP burpee over DB 5. AMRAP cal row 6. RestRead more

JP CrossFit – WOD Metcon (3 Rounds for reps) With a 4 minute clock 3 rounds of: 12 Dumbbell Hang Snatches* 10 Pull Ups In the time remaining: Max Calorie Row –4 min rest– With a 4 minute clock 2 rounds of: 12 Dumbbell Hang Snatches* 10 Pull Ups In the time remaining: Max Calorie Row –4 min rest– With a 4 minute clock 1 round of: 12 Dumbbell Hang Snatches* 10 Pull Ups In the time remaining: Max Calorie Row *Rx: 60/50/40/35 Rx+: Air Bike (this is only an option if you’re doing the full volume of movements)Scale the rounds to take about 1 minute each. The Dumbbell Hang Snatches should be unbroken or scaled to 10 reps in order to do so. Pull ups should be completed in no more than 2 sets or scaled to do so.Read more