JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 Partner A: 400m run or 500m row Partner B: AMRAP 14 lateral wall balls 14 wall balls 14 med ball situps Partner C: 30 shoulder taps (plank, down dog, or handstand)Rowers are first come first serve. You are welcome to switch from running to rowing. After partner C accumulates 30 shoulder taps, they will rest.Read more

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JP CrossFit – WOD Squat Snatch (Find a Heavy 1×1) Don’t treat this like we are working on a new 1 rep max snatch, we’re looking for you to focus on getting good depth and stability in the bottom of the squat. Finisher (Time) For Time: 30 Box Jumps* 30 Push-ups 30 Wall Balls* Rx: 24″/20″, 20#/14#Read more

JP CrossFit – WOD Squat Snatch (Find a Heavy 1×1) Don’t treat this like we are working on a new 1 rep max snatch, we’re looking for you to focus on getting good depth and stability in the bottom of the squat. Finisher (Time) For Time: 30 Box Jumps* 30 Push-ups 30 Wall Balls* Rx: 24″/20″, 20#/14# 8 minute time cap!Read more

JP CrossFit – WOD You Can’t Spell Fun Without F-U (5 Rounds for calories) EMOM 20 Min 1: 12 burpees Min 2: 18 sit-ups Min 3: 12/9 calorie row* Min 4: rest *Rx: Increase the calories rowed by 2 each round: 12, 14, 16, 18, 20 9, 11, 13, 15, 17 Rx+: 15 burpees, 25 situps The calorie row starts at 15/12, increase by 2 each round: 15, 17, 19, 21, 23 12, 14, 16, 18, 20We’ve changed the name of this workout out of respect for the death at the CrossFit Games today.Read more