JP CrossFit – WOD Metcon (12 Rounds for reps) EMOM x 6 sets 8 lateral burpees over the bar in time remaining: max power cleans -rest 3 min- EMOM x 6 sets 8 lateral burpees over the bar in time remaining: max power snatches Rx: 105/85/75/65 Rx+: 10 burpeesScore is the total number of barbell reps you get per EMOM. Wodify will ask for 12 different scores.Read more

JP CrossFit – WOD Bench Press (Every 3 min x 6 sets 3 @ RPE 7/8 3 @ RPE 8 3 @ RPE 9 3 @ new max 3 @ new max ) Metcon (Time) For time 50 dumbbell hang clean and jerks* 30 v ups 10 wall walks *Rx: 50/40/35/25 10 min cap!Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 w/a partner, you go-i-go style 2-4-6-8-10…etc Wall balls (20/14) Toes to bar Calorie RowRead more

JP CrossFit – WOD Deadlift (Every 3 min x 6 sets: 3 @ RPE 6/7 3 @ RPE 7/8 3 @ RPE 8 3 @ RPE 9 3 @ new max 3 @ new max) Metcon (AMRAP – Rounds and Reps) AMRAP 8 6 deadlifts* 50 double unders *Rx: 225/185/155/125Read more

JP CrossFit – WOD Metcon (Time) 4 Rounds for time: 20 double dumbbell box step overs (24″/20″) 200 m run 20 single leg squats 200 m run 26 min cap Rx: 50’s/40’s/35’s/25’sRead more