JP CrossFit – WOD Metcon (Time) For time: Cash in: 500m row/400m run 50 Russian kettlebell swings* 40 air squats 30 push ups 20 box jumps 10 wall walks 20 tall box jumps 30 handstand push ups 40 goblet squats* 50 American kettlebell swings Cash out: 500m row/400m run Rx: 24kg/16kg, 24’/20, 30’/24, 28 min cap!Read more

JP CrossFit – Olympic Weightlifting Snatch (5×2 @80-85%) from a 2″ deficit if you’re brave! Clean complex (4x(1+1) @70-75%) Power Clean (from deficit) + Power Jerk Snatch Pull (2×2 @105%, then 2×1 @110%) with flat feet Front Squat (3×3 @RPE 7) Aim to have 3 reps left in the tank at the end of all three sets. If you don’t where to start, try aiming for 84% of your 1RMRead more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 11 50 double unders 25ft double db oh walking lunge* 3 ring muscle ups *Rx: 2×35/2×20’s Rx+: 2×50’s/2×35’sSub 6 ring dips for ring muscle ups.Read more

JP CrossFit – WOD Silent Deadlift (6×3 ) Metcon (Time) For time: 30 box jump overs *Rx: 20/24 Rx+: 40 box jump overs 4 min cap!Light yourself on fire. Goal is to go as fast as possible–no holding back. Every second counts! You can step or jump down/rebound!Read more

JP CrossFit – Community Metcon (4 Rounds for reps) :20 on/1:00 off for 6 rounds Max strict handstand push upsScale to max seated double dumbbell press () Metcon (AMRAP – Rounds and Reps) AMRAP 9 14 dumbbell snatches* 10 handstand push ups *Rx: 50/35 Rx+ 60/40 Suns Out Squirrels Out Successories Vol. 2 (No Measure) 3 rounds not for time of: 10 bent over rows 10 bicep curls 10 chest plate squeezeRead more