JP CrossFit – WOD Metcon (No Measure) Back Squat Set 1: 8 reps @ moderate or (70%) Set 2: 6 reps @ heavy or (75%) Set 3: 4 reps @ heavy or 80% Set 4: AMRAP reps @ heavy or 85% (shoot for 2-4 reps) Back Squat Metcon (Time) For time : 60 wall balls* Every break: 12 v-ups *Rx 20/14 **Rx+ 30/20 5 min cap!!!Refer to 3/18/21Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10: 2-4-6-8-10-12….. Toes to bar Burpee box jumps over At the end of each round: 10 ft handstand walk5ft is one rep. One wall walk is one rep.Read more

JP CrossFit – WOD Metcon (Time) With a 14 min clock: 500m row 50 kettlebell swings* 400m run With time remaining: Max clean *Rx = 16kg/12kg Rx+ = 24kg/16kgYou should only take one break at most on the kettlebell swings. Plan for 5-7 minutes to lift. CleanRead more

JP CrossFit – Community 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (AMRAP – Rounds and Reps) AMRAP 10 20 kb drags 20 air squats 20 situps 20 push upsRead more

JP CrossFit – Community Metcon (AMRAP – Reps) With a 20 min clock: In teams of two, I-go-you-go: 30 rounds of: 4 dumbbell hang snatches 3 burpees With remaining time: AMRAP wall balls Rx+: Heavy wall ballsPartners switch off each round. You should have around 5 min for wall balls. Partners try to accumulate as many wall balls as a team I-go-you-go fashion.Read more