JP CrossFit – WOD Metcon (No Measure) EMOM 7 2-3 L-sit pull-ups Metcon (Time) 3 rounds of 72 double unders 24 dumbbell snatches* 12 pull-ups 12 min cap! *Rx: 60/50/40/35Scale dubs to take 90 seconds or less, snatches to a weight you can do in 2 sets, and pull-ups to 3 sets. Time cap is aggressive!Read more

JP CrossFit – WOD Metcon (No Measure) EMOM 7 2-3 L-sit pull ups Metcon (Time) 3 rounds of 72 double unders 24 db snatches 12 pull ups 12 min cap!Scale dubs to take 90sec or less, snatches a weight you can do in 2 sets, and pull ups to 3 sets. Time cap is agressive!Read more

JP CrossFit – WOD Deadlift Program: Week 10 Deadlift (Build to 1 rep at 103-105% of your 1RM) Back off Sets (Weight) 2 sets of 3 deadlifts at 60-65% of your 1 RM -Rest as needed between sets-Read more

JP CrossFit – WOD Metcon (No Measure) EMOM 7 2-3 L-sit pull-ups Metcon (Time) 3 rounds of 72 double unders 24 dumbbell snatches 12 pull-ups 12 min cap!Scale dubs to take 90 seconds or less, snatches to a weight you can do in 2 sets, and pull-ups to 3 sets. Time cap is aggressive!Read more

JP CrossFit – WOD Indigenous People’s Day (AMRAP – Rounds and Reps) with a partner, i-go-you-go AMRAP 35 40 cal row/bike/ski 30 tall box jumps 20 push ups * Rx: 36″/30″/24″ Rx+: plyo push upsYou read that right! 24, is the lowest bj height as an rx option for today! You can make up to 36″ by adding plates if you dare.Read more