JP CrossFit – WOD Metcon (4 Rounds for weight) Every 2:00 x 4 sets: 1 Squat Snatch + 1 Overhead Squat @ RPE7 across *Weights should be light enough to allow for a technique focus, but still challenging. Minimal building across sets. Metcon (Time) For time 21-15-9-6-3 Overhead Squats (95/75/65/55) 100-80-60-40-20 Double unders Time Cap – 14 minRead more

JP CrossFit – WOD Metcon (Time) 10 rounds for time 200m weighted db run (50/35/25) 14 Kb Russian swings (32/24/16kg) 10 ring rows –1 min rest– 40 min cap!Read more

JP CrossFit – WOD Metcon (3 Rounds for reps) EMOM 18 Min 1: AMRAP D-ball over the shoulder clean Min 2: rest Min 3: AMRAP Handstand walk min 4 rest min 5: AMRAP D-ball squats min 6: rest *5ft of HSW = 1 rep *5 shoulder taps = 1 rep Score: total reps per round across three roundsRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 200m run 20 dumbbell cleans 200m run 20 dumbbell front squats 200m run 20 DB shoulder to overheads 200m run 20 weighted DB situps RX+: run with your dumbbell 🙂Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 200m run 20 dumbbell cleans 200m run 20 dumbbell front squats 200m run 20 DB shoulder to overheads 200m run 20 weighted DB situps RX+: run with your dumbbell 🙂Read more