JP CrossFit – WOD Metcon Metcon (Time) For time: 30 weighted step ups* 30 dumbbell thrusters* 30 squat jumps *Rx = 24″/20″, 50/35 Rx+ = 60/40No time cap! Choose a weight you can move quickly with and finish in 3-5 minutes. Weightlifting Front Squat (1 rep max!)Read more

JP CrossFit – WOD Weightlifting Metcon (No Measure) E2MOM 12: 2 overhead squats Overhead Squat Metcon Metcon (Time) For time: 1-2-3-4-5-6-7-8-9-10 Box jumps* Up downs Overhead squats* *Rx = 75/55, 24″/20″ Rx+ = 115/85 11 minute cap!Read more

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