JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 16: 5 Bar Muscle Ups 20 Russian KB Swings* 400m Run *Rx: 24kg/16kg Rx+: 32kg/24kgKettlebell should be heavy! If you make it out on the run before the end of the timer, then count it as one rep.Read more

JP CrossFit – WOD Metcon (Time) 21-15-9 Toes to Bar Power Snatch Rx: 75/55 Rx+: 105/75 Time Cap: 8 minutesRead more

JP CrossFit – WOD Roomba (AMRAP – Reps) EMOM 15: Minute 1: 1 Wallball + Max Burpees Minute 2: 2 Wallballs + Max Burpees Minute 3: 3 Wallballs + Max Burpees … Minute 15: 15 Wallballs + Max Burpees Rx: 20/14Score is total burpees completed!Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 28, In teams of 3 Partner A: 200m weighted plate carry Partner B: AMRAP 10 medball squat cleans 10 medball situps 10 wall balls 10 push ups Partner C: Rest Rx+: GHD’s, tall balls, plyo pushups Rained out version: AMRAP 30, In teams of 3 Partner A: 300m row @ damper 10 Partner B: AMRAP 10 medball squat cleans 10 medball situps 10 wall balls 10 push ups Partner C: Rest Rx+: GHD’s, tall balls, plyo pushupsToday could be a great day for banded push ups from the floor ()Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 28, In teams of 3 Partner A: 200m weighted plate carry Partner B: AMRAP 10 medball squat cleans 10 medball situps 10 wall balls 10 push ups Partner C: Rest Rx+: GHD’s, tall balls, plyo pushups Rained out version: AMRAP 30, In teams of 3 Partner A: 300m row @ damper 10 Partner B: AMRAP 10 medball squat cleans 10 medball situps 10 wall balls 10 push ups Partner C: Rest Rx+: GHD’s, tall balls, plyo pushupsToday could be a great day for banded push ups from the floor ()Read more