WOD

JP CrossFit – WOD Weightlifting Shoulder Press (Find a heavy 4×5!) Metcon Squat Fundamentals (AMRAP – Rounds and Reps) As Many Rounds As Possible (AMRAP) in 10 minutes 10 Wallballs 25 Double Unders
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JP CrossFit – WOD Metcon Metcon (Time) With a 18 minute clock: 15 rounds: 3 front squats* 3 push ups 15 rounds: 3 power cleans* 3 bar over burpees With remaining time: Find a 1RM power clean *Rx = 95/65 Rx+ = 135/95Workout has two scores: – The time you finished the first portion – The weight of your power clean Power Clean
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JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 27 Partner A 500m row Partner B AMRAP 12 dumbbell deadlifts 10 step ups 12 hang cleans 10 step ups 12 db s2ohSwitch when Partner A finishes rowing. Partner A pick up where Partner B left off.
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JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 300m run 5 rounds 6 weighted squats 4 push ups 2 burpee tuck jumps
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JP CrossFit – WOD Metcon (Time) For time 2-4-6-8-10-8-6-4-2 kettlebell swings* pistols pull ups** -1 stair run between rounds – *Rx: 16kg/12kg **Rx+: 24kg/16kg, chest to bar pull ups 13 min time cap!!
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