JP CrossFit – WOD Metcon (No Measure) EMOM 16: 1 – 2 ring muscle ups AMRAP burpees 2 – rest 3 – 2 ring muscle ups AMRAP wall balls* 4 – rest *Rx = 20/14Sub 4 dips for 2 RMU. Burpees (4 Rounds for reps) Wall Balls (4 Rounds for reps)Read more

JP CrossFit – WOD Max Height Box Jump Record height in inches as reps completed Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Box Jumps Pull Ups Time Cap: 10 Minutes Rx: 24/20 Rx+: Chest to Bar Pull-upsRead more

JP CrossFit – WOD Metcon (No Measure) Find a heavy complex of: – Hang Power Snatch – Two Overhead Squats – Squat Snatch Squat Snatch (Find a Heavy Single!)Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) w/ partner : AMRAP 25 400m wallball run (partners take turns carrying the wallball) 40 wallballs* 40 weighted situps (w/wallball) 40 burpee over wallball 40 weighted lunges (w/wallball) Rx: 20/14 Rx+: 11/10 foot targetRead more

JP CrossFit – Community Metcon (Distance) Run for 20 minutes at zone 3 (70-80% of max HR- should feel comfortable but difficult) EMOM- 3 burpees Score is distanceRead more