JP CrossFit – WOD Metcon (Time) 10 rounds for time 200m weighted db run (50/35/25) 14 Kb Russian swings (32/24/16kg) 10 ring rows –1 min rest– 40 min cap!Read more

JP CrossFit – WOD Metcon (3 Rounds for reps) EMOM 18 Min 1: AMRAP D-ball over the shoulder clean Min 2: rest Min 3: AMRAP Handstand walk min 4 rest min 5: AMRAP D-ball squats min 6: rest *5ft of HSW = 1 rep *5 shoulder taps = 1 rep Score: total reps per round across three roundsRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 200m run 20 dumbbell cleans 200m run 20 dumbbell front squats 200m run 20 DB shoulder to overheads 200m run 20 weighted DB situps RX+: run with your dumbbell 🙂Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 25 200m run 20 dumbbell cleans 200m run 20 dumbbell front squats 200m run 20 DB shoulder to overheads 200m run 20 weighted DB situps RX+: run with your dumbbell 🙂Read more

JP CrossFit – WOD Metcon (5 Rounds for weight) E3MOM for 5 sets Front Squat S Set 1: 5 rep s rpe 6 Set 2. 4 reps rpe 7 Set 3 3 reps rpe 8 Set 4: 3 reps rpe 9 Set 5: Deload to set 2 weight and AMRAP it! Aim to get around 10 reps +/- 3 *Record load and input reps in comment section Metcon (Time) 3 rounds for time 400m run 15 Front Squats (95/75/65/55) 11 min cap!Read more