JP CrossFit – WOD Metcon Metcon (6 Rounds for reps) Every 3 minutes, 6 rounds: 6 burpee box jump overs* 6 weighted lunges* 6 kettlebell push press* Max unbroken strict pull ups *Rx = 24″/20″, 2x 16kg/12kg Rx+ = 8 reps Metcon Metcon (Time) For time: 21/15 calorie bike 30 up downsRead More

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JP CrossFit – WOD Metcon Metcon (Time) 5 rounds: 24 wall balls* 12 toes to bar 60 double unders *Rx = 20/14 17 minute cap!Read More

JP CrossFit – WOD Weightlifting Metcon (No Measure) Every 90 seconds, 6 rounds: 2 clean and jerks Clean and Jerk Metcon Soup Sandwich (AMRAP – Rounds and Reps) AMRAP 10: 1 squat clean* 2 front squats 3 push jerks 1 bar over burpee On the second round, 2 bar over burpees. Continue adding 1 bar...Read More

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 10 box jumps* 10 dumbbell snatches* 10 sit ups 3 rope climbs/250m row 10 box jumps 10 dumbbell snatches 10 sit ups 250m row/3 rope climbs *Rx = 24″/20″, 50/35 Rx+ = 30″/24″, 70/50Read More

JP CrossFit – Community Metcon Metcon (3 Rounds for reps) 3 rounds, Fight Gone Bad-style: Wall balls Push ups Sit ups Kettlebell swings Calorie rowRead More

JP CrossFit – Community Metcon Metcon (3 Rounds for reps) 3 rounds, Fight Gone Bad-style: Wall balls Push ups Sit ups Kettlebell swings Calorie rowRead More