JP CrossFit – Community Metcon Metcon (AMRAP – Rounds and Reps) 25 min AMRAP: 30 kettlebell swings 20 backstep lunges 10 push ups X Choose for X: 500m row 400m run 80 double unders 1 mile assault bike 1.6K echo bike Rx = 16kg/12kg Rx+ = 24kg/16kg, HSPUYou must do each cardio element at least once (except the bike, do that if you can)Read more

JP CrossFit – Community Metcon (Time) 3 Rounds for time of 300m run at moderate pace 30 air squats 20 lunges 10 burpees 300m as fast as you canMake sure to do a warm up run and warm up all the movements before you start!Read more

JP CrossFit – WOD Bat Wings (AMRAP – Rounds) Every :30 seconds, 40 rounds: 2 power cleans* 1 push jerk* 10 double unders *Rx = 95/65 Rx+ = 135/95Score is TOTAL ROUNDS SUCCESSFULLY COMPLETED, with a max possible score of 40. If you get the 3 barbell reps and 10 double unders done in 30 sec, you get credit for that round. Pro tip: keep track of the rounds you don’t complete, not the rounds you do. Can you make it to 40 rounds?Read more

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

JP CrossFit – WOD Deadlift (Find a Heavy 1×5) Metcon (Time) 3 rounds for time: 400 meter Run 40 Sit-Ups* 10 Deadlifts* *Rx = 185/125 Rx+ = 225/155, 25 GHD situps Time Cap: 16 MinutesGo for 60-70% of what you reached in the 1×5 DeadliftRead more