JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 20 100 m run 10 chest to bar pull ups 10 single leg squats 1 rope climbRead 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 – 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