JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 21: 4-8-12-16-20…etc Dumbbell Snatches* Sit ups Box jumps* After each round pick one of the following: 200m run 15 cal row 15 cal ski 14 cal assault bike 10 cal echo bike Rx: 50/35, 24/20″For scoring, the round is the number of reps of each movement, i.e. if you finish the round of 16 including the cardio and get 15 reps into the dumbbell snatches, your score is 16 rounds 15 reps. If you start the cardio but don’t finish before the time is up, it counts as 1 rep.Read more

JP CrossFit – WOD Deadlift (Work up to a Heavy 1×2 Full reset between reps) Metcon (AMRAP – Reps) Teams of 2! AMRAP 10: P1: 250m row P2: AMRAP push upsPlayer 2 gets as many push ups as they can while Player 1 rows. Once P1 finishes their row, players switch. P1 continues counting push ups where P2 left off. Score is total push ups accumulated as a team.Read more

JP CrossFit – Olympic Weightlifting Snatch (find a heavy single) Clean and Jerk (find a heavy single) Push Press (3×2 @RPE 9) Accessories Hanging Leg Raises 3×10Read more

JP CrossFit – WOD Tempo Strict Pull Ups (No Measure) EMOM 6 1x Tempo Strict Pull Up 5 sec ascent 5 sec hold 5 sec descent Rx+: Weighted Pull Up Metcon (Time) For Time: 400m run 22 Pistols 44 Situps 16 Pistols 32 Situps 10 Pistols 20 Situps 400m run Time Cap 11 minRead more

JP CrossFit – WOD Metcon (Time) For Time: 10 Power Cleans 100 Double-Unders 8 Power Cleans 80 Double-Unders 6 Power Cleans 60 Double-Unders 4 Power Cleans 40 Double-Unders 2 Power Cleans 20 Double-Unders *Rx = 135/95 Rx+ = 185/125 Time Cap 12 minRead more