JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 200m run 15 power snatches* 200 m run 15 thrusters* -rest 1 min- *Rx: 95/75/65/55Read more

JP CrossFit – WOD Metcon (Time) For Time: Cash in: 50/40 cal row 6 rounds: 5 handstand pushups 8 pullups Cash out: 50/40 cal row 17 min cap!Primary scale for the 8 pull-ups will be 12 jumping pull-ups use this chart to help the row!Read more

JP CrossFit – WOD Metcon (3 Rounds for reps) 3 Rounds of 5 minutes on 3 minutes off: AMRAP 10 box jump overs (24”/20”) 10 dumbbell snatches* 10 single leg squats *Rx: 50/40/35/25Start the AMRAP from the start of the box jump overs for each 5 minute interval. Score is number of reps per round!Read more

JP CrossFit – WOD Skillwork (No Measure) EMOM 6 3-5 strict toes to bar Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Deadlifts* 1-2-3-4-5-6-7-8-9-10 Toes to bar 12 min cap! *Rx: 225/185/155/105Read more

JP CrossFit – WOD Push Press (Every 2 min x 4 sets 3 push press *building in weight* ) Metcon (Time) 3 rounds for time: 6 shoulder to overhead* 8 front rack forward step lunges* 12 burpee over the bar *Rx: 135/105/95/75 7 min cap!POP THE TOP, LIGHT THE FUSE! This is a sprint!Read more