JP CrossFit – WOD Metcon (8 Rounds for reps) EMOM 16 1- 3 shuttle runs + max rep BMU 2- rest Rx+: 4 shuttle runs down and back =1 shuttle run repRead more

JP CrossFit – WOD Metcon (Time) With a partner: 36 – 32 – 28 – 24 – 20 – 16 – 12 – 8 – 4 Cals on a rower Line-facing burpees 26 min cap!Read more

JP CrossFit – WOD Deadlift Strength (Weight) Every 20s x 20: 1 deadlift @ 75% of 1RM PICK YOUR POISON!! Crash and Burn IV (Time) 15 rounds: 4 hollow body rocks 4 v-ups 8 minute time cap! OR Partner pump! (No Measure) 10-9-8-7-6…etc. plate curls plate tricep extensions one partner works while the other holds the plate overhead!Read more

JP CrossFit – WOD Deficit Handstand Push-Ups (work up to max height deficit HSPU) score is INCHES Metcon (Time) 3 RFT 400 m run 20 pistols 12 HSPUs 15 min cap!Read more

JP CrossFit – WOD T.U.P (Hero Wod) (Time) 15-12-9-6-3 power cleans* pullups front squats* pullups 20 min cap! *Rx: 95/65 Rx+: 135/95Read more