WOD

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 8 handstand push ups 6 pistols 4 deadlifts* *Rx: 185/135 Rx+: 225/155Aim for everything to be nearly unbroken (handstand push ups in about 2 sets). 6-8 rounds!
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JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 14 1 rope climb 10 db clean and jerks* 30 double unders *Rx: 50/35 Rx+ 60/40, legless from standingAim for around 6+/- a round.
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JP CrossFit – WOD Metcon (Time) 10 rounds For Time 3 air squats 2 up downs 3 min cap! Back Squat (Find a heavy 1×5 ) You can only get points if you have a previous record of a 1×5 Suns out Squirrels Out Successories (No Measure) 3 rounds not for time: 10 bus drivers 10 frontal raises 10 lateral raises
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JP CrossFit – WOD 20.5ish (AMRAP – Reps) For time: 120 wall balls* 80 db snatches* 40 your choice of challenging pull ups** **your choices: Pull up Chest to bar Bar muscle up Ring muscle up *Rx: 20/14, 50/35 18 minute cap!Pick a challenging pull up scale (something you can do as singles). It is not expected that you finish this workout but instead try to get the most points as possible!
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JP CrossFit – Community Metcon (2 Rounds for reps) With a partner: 2 rounds: in 3 min accumulate: 65 wallballs rest remaining time in 3 min accumulate: 50/40 cals on rower rest remaining time in 3 min accumulate: 50 burpees rest remaining time in 3 min accumulate: 80 SA DB STOH rest remaining time rest 1 min between rounds
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