JP CrossFit – WOD Bench Press (Every 3 min x 6 sets 3 @ RPE 7/8 3 @ RPE 8 3 @ RPE 9 3 @ new max 3 @ new max ) Metcon (Time) For time 50 dumbbell hang clean and jerks* 30 v ups 10 wall walks *Rx: 50/40/35/25 10 min cap!Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 w/a partner, you go-i-go style 2-4-6-8-10…etc Wall balls (20/14) Toes to bar Calorie RowRead more

JP CrossFit – WOD Deadlift (Every 3 min x 6 sets: 3 @ RPE 6/7 3 @ RPE 7/8 3 @ RPE 8 3 @ RPE 9 3 @ new max 3 @ new max) Metcon (AMRAP – Rounds and Reps) AMRAP 8 6 deadlifts* 50 double unders *Rx: 225/185/155/125Read more

JP CrossFit – WOD Metcon (Time) 4 Rounds for time: 20 double dumbbell box step overs (24″/20″) 200 m run 20 single leg squats 200 m run 26 min cap Rx: 50’s/40’s/35’s/25’sRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 24M AMRAP With a partner, you-go-I-go, work split evenly, all runs together 20 Box jumps 200m run 40 Sit ups 400m run 60 Dumbbell cleans 600m run 80 Wall balls 800m runRead more