JP CrossFit – WOD Metcon Metcon (AMRAP – Rounds and Reps) With a 14-minute clock: 1000m run cash-in, then: AMRAP: 9 pull ups 6 deadlifts* *Rx = 185/125 Rx+ = 225/155 You choose whether to turn left or right for the 1000m run. If your mile is slower than 10:00, scale to 800m. Run should take no more than 6.5 minutes.Read more

JP CrossFit – WOD Metcon Metcon (Time) For time, with a partner: 50 burpees 100 push ups 150 air squats 200 sit ups 150 air squats 100 push ups 50 burpees Partners alternate working for 1:00 apiece. You’re getting 1:1 work:rest, so hit it hard when it’s your turn! 32 minute cap!Read more

JP CrossFit – WOD Weightlifting Power Clean (Find a heavy 3, touch n go) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5: 25 double unders 3 power cleans* *Rx = 135/95 Rx+ = 185/125Cleans are light enough that you can touch n go, at least in the beginning. Double unders take no longer than 15-30 seconds. The goal is 6-8 rounds.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 21 Team of 2, i-go-you-go 100 russian swings 90 lateral hops 80 weighted squats 70 push ups 60 weighted step ups 50 russian twistsRead more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 21 Team of 2, i-go-you-go 100 russian swings 90 lateral hops 80 weighted squats 70 push ups 60 weighted step ups 50 russian twistsRead more