JP CrossFit – WOD Skillwork (Checkmark) EMOM 6 Option 1 (Has strict ring dips) 3-5 Ring Active Holds (5 secs) 3-5 Ring Dip Negatives 3-5 Strict Ring Dips Option 2 (Working towards strict ring dips) 3-5 Toe Supported Ring Active Holds 3-5 Toe Supported Negatives 3-5 Banded Ring Dips Metcon (Time) Buy in: 500/400m row Into.. 4 Rounds For Time -8 Ring Dips -15 Dumbbell Thrusters Buy out: 500/400m row 12m cap Rx: 50/40/35/25Read more

JP CrossFit – WOD Power Clean Complex (5 Rounds for weight) E2:30MOM x 5 @ RPE 7 1 High Pull 1 Hang Clean 1 Power Clean Metcon (AMRAP – Rounds and Reps) AMRAP 10 6 Toes-To-Bar 9 Power Cleans 12 Bar Over Burpees Rx: 95/75/65/55Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 With a partner, you go I go 500/400m row/run/bike 40 Weighted Step Ups 30 Dumbbell Thrusters 20 V Ups 10 Single Dumbbell Devils PressRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 With a partner, you go I go 500/400m row/run/bike 40 Weighted Step Ups 30 Dumbbell Thrusters 20 V Ups 10 Single Dumbbell Devils PressRead more

JP CrossFit – WOD OUT in the Open TBD!Read more