JP CrossFit – WOD Metcon (Time) For Time: 60 double dumbbell box step-ups* 50 double dumbbell shoulder to overhead* 15 rope climbs Partition how you like! 21 min cap! *Rx: 2×50/2×35/2×25, 24″/20″Example way to approach: 6 rounds of 10 step ups 8 shoulder to overhead 2 rope climbs + 1 round of 2 shoulder to overhead, 3 rope climbs. The world is your oyster when it comes to approach! All dumbbell step up methods are okay for this. workout!Read more

JP CrossFit – WOD Metcon (Weight) Every 90 seconds for 5 rounds: 3 sumo deadlifts @ 70-80% 1rm (full reset)Same weight across rounds Metcon (AMRAP – Rounds and Reps) With a partner, alternating rounds AMRAP 8: 4 D-ball over-the-shoulder cleans 40ft D-ball bearhug walkYup there is technically a sneaky 5th clean in there 🙂Read more

JP CrossFit – WOD Metcon (Weight) Every 90 seconds for 5 rounds: 3 sumo deadlifts @ 70-80% 1rm (full reset)Same weight across rounds Metcon (AMRAP – Rounds and Reps) With a partner, alternating rounds AMRAP 8: 4 D-ball over-the-shoulder cleans 40ft D-ball bearhug walkYup there is technically a sneaky 5th clean in there 🙂Read more

JP CrossFit – WOD Metcon (Weight) Every 90 seconds for 5 rounds: 3 sumo deadlifts @ 70-80% 1rm (full reset)Same weight across rounds Metcon (AMRAP – Rounds and Reps) With a partner, alternating rounds AMRAP 8: 4 D-ball over-the-shoulder cleans 40ft D-ball bearhug walkYup there is technically a sneaky 5th clean in there 🙂Read more

JP CrossFit – WOD Metcon (Weight) Every 90 seconds for 5 rounds: 3 sumo deadlifts @ 70-80% 1rm (full reset)Same weight across rounds Metcon (AMRAP – Rounds and Reps) With a partner, alternating rounds AMRAP 8: 4 D-ball over-the-shoulder cleans 40ft D-ball bearhug walkYup there is technically a sneaky 5th clean in there 🙂Read more