JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) w/ a partner- alternating FULL rounds AMRAP 5: 8 wall balls 8 DB snatches -rest 1 min- AMRAP 5 8 pushups 8 box jumps -rest 1 min- AMRAP 5 8 burpees 8 situps -rest 1 min- AMRAP 5 max cals on any machine (switch partners as needed)Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) w/ a partner- alternating FULL rounds AMRAP 5: 8 wall balls 8 DB snatches -rest 1 min- AMRAP 5 8 pushups 8 box jumps -rest 1 min- AMRAP 5 8 burpees 8 situps -rest 1 min- AMRAP 5 max cals on any machine (switch partners as needed)Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) w/ a partner- alternating FULL rounds AMRAP 5: 8 wall balls 8 DB snatches -rest 1 min- AMRAP 5 8 pushups 8 box jumps -rest 1 min- AMRAP 5 8 burpees 8 situps -rest 1 min- AMRAP 5 max cals on any machine (switch partners as needed)Read more

JP CrossFit – WOD Metcon (3 Rounds for reps) With a 4 minute clock 3 rounds of: 12 Dumbbell Hang Snatches* 10 Pull Ups In the time remaining: Max Calorie Row –4 min rest– With a 4 minute clock 2 rounds of: 12 Dumbbell Hang Snatches* 10 Pull Ups In the time remaining: Max Calorie Row –4 min rest– With a 4 minute clock 1 round of: 12 Dumbbell Hang Snatches* 10 Pull Ups In the time remaining: Max Calorie Row *Rx: 60/50/40/35 Rx+: Air Bike (this is only an option if you’re doing the full volume of movements)Scale the rounds to take about 1 minute each. The Dumbbell Hang Snatches should be unbroken or scaled to 10 reps in order to do so. Pull ups should be completed in no more than 2 sets or scaled to do so.Read more

JP CrossFit – WOD Metcon (3 Rounds for reps) With a 4 minute clock 3 rounds of: 12 Dumbbell Hang Snatches* 10 Pull Ups In the time remaining: Max Calorie Row –4 min rest– With a 4 minute clock 2 rounds of: 12 Dumbbell Hang Snatches* 10 Pull Ups In the time remaining: Max Calorie Row –4 min rest– With a 4 minute clock 1 round of: 12 Dumbbell Hang Snatches* 10 Pull Ups In the time remaining: Max Calorie Row *Rx: 60/50/40/35 Rx+: Air Bike (this is only an option if you’re doing the full volume of movements)Scale the rounds to take about 1 minute each. The Dumbbell Hang Snatches should be unbroken or scaled to 10 reps in order to do so. Pull ups should be completed in no more than 2 sets or scaled to do so.Read more