JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 28 with a partner, I-go-you-go 1000m row 10 rounds of 3 sandbag over the shoulder cleans 40ft sandbag shoulder walk Rx+: Assault/Echo bike, 60 calsPartners alternate rounds. You must clean the bag from the floor to your shoulder for your walk. 100m-1 rep. 1 round = row+rounds. Aim for around 3 full rounds with your partner.Read more

JP CrossFit – WOD Split Jerk (Heavy 1×1 or moderate 1×2 . ) Based on how you’re feeling today, go for a heavy single or for moderate doubles. Metcon (4 Rounds for reps) EMOM 8 Min 1: 30 double unders Min 2: AMRAP strict Handstand push ups Rx+: 60 dubsRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24: alternating full rounds with a partner: 4 DB snatches* 4 DB STOH 4 DB thrusters 4 burpee over the DB *every 3 min- 100 m run!* Rx: 50/35 Rx+: 70/50Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24: alternating full rounds with a partner: 4 DB snatches* 4 DB STOH 4 DB thrusters 4 burpee over the DB *every 3 min- 100 m run!* Rx: 50/35 Rx+: 70/50Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) 4 sets AMRAP 3 10 OHS* 10 burpee pull ups -rest 3 min b/w sets- Rx: 105/75 Rx+: 135/95pick up where you left off going into each set!Read more