JP CrossFit – WOD Metcon (4 Rounds for reps) EMOM 24: Min 1: 6 dips* Min 2: AMRAP burpees Min 3: rest Min 4: 4 bar muscle ups Min 5: AMRAP dumbbell clusters* Min 6: rest *Rx: 50/35 Rx+: 60/40, Min 1: 2 ring muscle upsTry to stay consistent across the 4 rounds with your AMRAP repsRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP With a partner 20 Partner Medball Situps (10 each) 16 Lunges (partner 1) 20 Partner Pushups (10 each) 12 Box Jumps (partner 2) 20 Partner Medball Squats (10 each) 8 Burpees (partner 1) Rotate “stations” each roundPartner Medball Situps pass the medball after each rep Partner Pushups slap alternating hands at the top of each rep Partner Medball Squats pass the medball after each repRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP In teams of 2 Partner 1 Run 300m Partner 2 20 Dumbbell Thrusters 20 DB Cleans 20 DB Push Press 20 DB LungesRotate after each runRead more

JP CrossFit – WOD Thruster (Find a Moderate 3) Save your gas for Fran Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsScale for sub 6 7 minute capRead more

JP CrossFit – Olympic Weightlifting Weightlifting Snatch (1RM) Clean and Jerk (1RM)Read more