JP CrossFit – WOD Weightlifting Metcon (No Measure) Front squat 6 reps@ 65-70% or moderate 5 reps@ 70-75% or moderate 4 reps@ 75-80% or moderate 3 reps@ 80-85% or heavy 2 reps@ 85-90% or heavy AMRAP@ 90-95% or heavy Front Squat Metcon Metcon (Time) For time: 15 wall walks 5 minute time cap!Read more

JP CrossFit – WOD Weightlifting Hang Power Clean (Find a moderate triple) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 3-6-9-12-15 etc Hang power cleans* Pull ups* *Rx = 95/65 Rx+= 135/95, chest to barRead more

JP CrossFit – WOD Metcon Metcon (Time) For time: 50 double unders 25 handstand push ups 100 double unders 50 thrusters* 150 double unders 75 wall balls* *Rx = 55/45, 20/14 Rx+ = 75/55 19minute time capRead more

JP CrossFit – WOD Metcon Seven Minutes in Heaven (Time) Accumulate 7 minutes of a plank hold. Every 5 minutes, including 0:00: 16 kettlebell swings* 16 kettlebell squat cleans* 16 sit ups Plank hold* *Rx = 16kg/12kg Rx+ = 24kg/16kg, bar hang 25 minute time cap!Read more

JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24: 200m run 10 push ups 1 rope climbRead more