JP CrossFit – WOD Back Squat (5×5 back squat) Aim to be around 75-85% of your 1 rep. Metcon (Time) Pick your hold poison 4 min plank hold 3 min hollow hold 2 min L-sit hold 6 min cap!Accumulate the seconds/min for your movement.Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) Death by E2MOM 35 double unders 7 toes to bar 1 clean and jerk* –add 1 clean and jerk every round until failure– 20 min ceiling! *Rx:105/75 Rx+: 135/95Weight should be quick singles. Toes to bar in about 2 sets or less for most rounds. Dubs in 20 sec or so. Aim to get at minimum 6 rounds.Read more

JP CrossFit – Community Metcon (3 Rounds for reps) With a partner: 3 rounds: AMRAP 3 5 burpee slam balls (w/med ball) 5 box jumps -rest 30 s- AMRAP 3 5 SA DB thrusters 5 sit ups -rest 30 s- AMRAP 3 ME cal row/bike -1 min reset-Read more

JP CrossFit – Community Metcon (3 Rounds for reps) With a partner: 3 rounds: AMRAP 3 5 burpee slam balls (w/med ball) 5 box jumps -rest 30 s- AMRAP 3 5 SA DB thrusters 5 sit ups -rest 30 s- AMRAP 3 ME cal row/bike -1 min reset-Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 24 15 deadlifts* 15 toes to bar 400 m run Rx: 185/125 Rx+: 225/155Read more