JP CrossFit – WOD Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb15 minute cap! Choose a heavy weight for singles. 135/105/95/75 would all count as RX, in addition to RX ring muscle ups. Amanda Lite (Time) 9-7-5 hard pull up squat snatch @ 75-85% 1rm squat snatch 15min cap!Pull ups should be hard, doing triples at most! Strict variations can definitely be an option here (including really hard ring rows). If you are doing triples for your pull up, make sure that barbell is really heavy singles. Conversely, make that barbell a little lighter if you’re doing singles on pull-ups.Read more

JP CrossFit – Community Metcon (Time) With a partner, partitioned how you like: For time: 250 lateral hops 200 dumbbell squats 150 dumbbell cleans 100 dumbbell shoulder-to-overheads 50 v-ups 20 min cap!Read more

JP CrossFit – Community Metcon (Time) With a partner, partitioned how you like: For time: 250 lateral hops 200 dumbbell squats 150 dumbbell cleans 100 dumbbell shoulder-to-overheads 50 v-ups 20 min cap!Read more

JP CrossFit – Community Metcon (Time) With a partner, partitioned how you like: For time: 250 lateral hops 200 dumbbell squats 150 dumbbell cleans 100 dumbbell shoulder-to-overheads 50 v-ups 20 min cap!Read more

JP CrossFit – Community Metcon (Time) With a partner, partitioned how you like: For time 250 lateral hops 200 db squat 150 db cleans 100 db s2oh 50 v-ups For Time 20 min cap!Read more