JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) With an 18 min clock Cash in: 5 min plank accumulation With time remaining AMRAP: 16 russian swings 14 russian twists 12 push ups 10 lateral wall ball tosses 2 stair climbs *Rx: 24/16, 20/14 RX+ Weighted plank 25lb plate, 32/24, 30/20Read more

JP CrossFit – WOD Metcon (Weight) 15 min to find a moderate complex 1 power snatch 1 overhead squat 1 hang squat snatch 1 squat snatch Metcon (Time) For Time 3 rounds of: 10 squat snatches* 10 up downs –2 min rest– 3 rounds of: 10 power snatches* 10 up downs *Rx 75/55 Rx+: 95/65 12 min capWe want this to be light and fast! Review power and squat snatch variations becuase YOU NEVER KNOW!Read more

JP CrossFit – WOD Metcon (Time) For time: Cash in: 800m row 10 Chest to bar pull ups 20 dips 30 dumbbell power cleans* 40 situps 50 weighted squats* 40 situps 30 dumbbell power cleans* 20 dips 10 chest to bar pull ups 25 min cap! *Rx: 50/35Keeping pull ups light so we don’t risk ripping, but want to give everyone the opportunity to review kipping before 22.2.Read more

JP CrossFit – WOD Announcements Warm-up (No Measure) Remember, you have to submit your 22.1 scores at games.crossfit.com before 8:00 tonight! They don’t accept late submissions at all! Metcon Back Squat (moderate 5×4) around 70-80% 1rm. Go lighter if you’re feeling beat up from the open. Metcon (AMRAP – Rounds and Reps) AMRAP 8: 45 double unders 10 wall balls* *Rx: 20/14 Rx+: 30/20Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 18 10 wall balls 20 swings 10 wall balls 20 s2oh 10 wall balls 20 situps –on the 5, 10, 15 min: 4 reverse burpees–Read more