JP CrossFit – WOD Bench Press (Bench Press Week 3 3 x 8 at 75%) Metcon (No Measure) Part A: AMRAP 3 6 dumbbell snatches* 20 hops over the dumbbell Rest 2 min Then… Part B: Your score from part A for time! 3 min cap! *Rx: 60/50/40/35you will have a separate score for part A and Part B! Part A Score (AMRAP – Rounds and Reps) Rounds and Reps Part B score (Time) TimeRead more

JP CrossFit – WOD Bench Press (Bench Press Week 3 3 x 8 at 75%) Metcon (No Measure) Part A: AMRAP 3 6 dumbbell snatches* 20 hops over the dumbbell Rest 2 min Then… Part B: Your score from part A for time! 3 min cap! *Rx: 60/50/40/35you will have a separate score for part A and Part B! Part A Score (AMRAP – Rounds and Reps) Rounds and Reps Part B score (Time) TimeRead more

JP CrossFit – WOD Bench Press (Bench Press Week 3 3 x 8 at 75%) Metcon (No Measure) Part A: AMRAP 3 6 dumbbell snatches* 20 hops over the dumbbell Rest 2 min Then… Part B: Your score from part A for time! 3 min cap! *Rx: 60/50/40/35you will have a separate score for part A and Part B! Part A Score (AMRAP – Rounds and Reps) Rounds and Reps Part B score (Time) TimeRead more

JP CrossFit – WOD Bench Press (Bench Press Week 3 3 x 8 at 75%) Metcon (No Measure) Part A: AMRAP 3 6 dumbbell snatches* 20 hops over the dumbbell Rest 2 min Then… Part B: Your score from part A for time! 3 min cap! *Rx: 60/50/40/35you will have a separate score for part A and Part B! Part A Score (AMRAP – Rounds and Reps) Rounds and Reps Part B score (Time) TimeRead more

Announcements If you are in town for the Thanksgiving holiday, come and join Coach Jae and the JPCF team at the Franklin Park Turkey Trot. When you sign up here, make sure to select yes to the question “Would you like to join or create a Group/Team?” so that you can join the JP CrossFit team. We’ve also made shirts! If you go to our store, you’ll see our design (with the Phoenix dressed up as a turkey!) on short and long sleeve shirts. JP CrossFit – WOD Skill work (No Measure) Bar Muscle-up practice! Metcon (AMRAP – Rounds and Reps) AMRAP 12 100ft dumbbell overhead walking lunge* 5 bar muscle ups Switch arms every 25 ft of the DB OH walking lunge *Rx: 50/40/35/25Read more