JP CrossFit – WOD Skill Work Metcon (AMRAP – Reps) EMOM 6: 2-3 Pull OversScore is total pull overs completed. Metcon Metcon (Time) 8 Rounds for time: 10 Box Jumps* 10 Push Ups 30 Double-Unders Time Cap: 16 Minutes *Rx: 24″/20″ Box Rx+: 10 RoundsRead more

JP CrossFit – WOD Weightlifting Session 1 Snatch Balance (Heavy set of 3) Back Squat (Heavy 3×5)Read more

JP CrossFit – WOD Metcon (5 Rounds for reps) EMOM 20: Min 1: 12/10 Cal Row Min 2: 16 Dumbbell Snatches* Min 3: AMRAP Handstand Walk (5′ = 1 rep) Min 4: Rest *Rx: 50/35 Rx+: 60/40Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 1 round of single arm, dumbbell DT 30 sit ups 1 round of SA DB DT* 30 wallballs* 1 round of SA DB DT* 800m run *Rx: 35/50 DB, 14/20 wallball1 round of DT: 12 deadlifts 9 hang power cleans 6 shoulder to overheadRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 1 round of single arm, dumbbell DT 30 sit ups 1 round of SA DB DT* 30 wallballs* 1 round of SA DB DT* 800m run *Rx: 35/50 DB, 14/20 wallball1 round of DT: 12 deadlifts 9 hang power cleans 6 shoulder to overheadRead more