JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 With a partner, I-go-you-go 60/48 Cal Row 30 Lateral Burpees Over Rower 60 Double Dumbbell Shoulder to Overhead* 40/32 Cal Row 20 Lateral Burpees Over Rower 40 Double Dumbbell Shoulder to Overhead* 20/16 Cal Row 10 Lateral Burpees Over Rower 20 Double Dumbbell Shoulder to Overhead* *Rx+: Swap for handstand push-ups for 30, 20, 10 total reps respectivelyRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 With a partner, I-go-you-go 60/48 Cal Row 30 Lateral Burpees Over Rower 60 Double Dumbbell Shoulder to Overhead* 40/32 Cal Row 20 Lateral Burpees Over Rower 40 Double Dumbbell Shoulder to Overhead* 20/16 Cal Row 10 Lateral Burpees Over Rower 20 Double Dumbbell Shoulder to Overhead* *Rx+: Swap for handstand push-ups for 30, 20, 10 total reps respectivelyRead more

JP CrossFit – WOD Metcon (4 Rounds for reps) 2:00on/2:00 off for 4 rounds 12 DB Hang Power Cleans (50/35) 14 V-ups AMRAP Ring Muscle Ups Score: Total RMU reps each roundRead more

JP CrossFit – WOD Metcon (Weight) Sumo Deadlift (3:00 for 5 sets Set 1: 5 reps rpe 6 Set 2. 4 reps rpe 7 set 3 3 reps rpe 8 (first working set) set 4: 3 reps rpe 8 set 5 3 reps rpe 9 Set 6 3 reps at rpe 9 Sumo Deadlift (For record and reference) Accessory Leg Pump FInisher! (3 Rounds for weight) 3 sets of 10/side Double DB front rack tall kneeling to stand 10/side Double DB front rack curtsy squat –2:00 rest between sets– Double DB front rack tall kneeling to stand DB Front Rack Tall Kneeling to Stand DB front rack curtsy squat Dumbbell Front Rack Curtsy SquatRead more

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