JP CrossFit – WOD Strength Metcon (No Measure) 8-10 sets: 5 push press 3 strict pull ups Push Press Metcon Metcon (AMRAP – Rounds and Reps) Death by: Dumbbell snatches* Burpees *Rx = 50/35Death by is an EMOM, adding 1 rep to each movement per round. Continue adding 1 rep per minute until you can’t complete the work in the 60-second window. Even if you know you won’t finish the work in the minute, keep going! Score is rounds + reps!Read more

JP CrossFit – WOD Metcon Metcon (Time) For time: 2 rounds: 12 deadlifts* 100 double unders 2 rounds: 12 deadlifts* 200m run 2 rounds: 12 deadlifts* 300m row *Rx = 155/105 Rx+ = 225/155 17 minute time cap!Read more

JP CrossFit – WOD Announcements Warm-up (No Measure) Sign up for the 10th Anniversary Partner Throwdown! Registration: https://forms.gle/FUU2uPbW9rhzHuYn6 Judging: https://forms.gle/97jzeePTNssuQT3g6 Metcon Metcon (Time) For time: 3:00 handstand hold 100 air squats 10 wall walks* 100 air squats 30 handstand push ups *Rx+ = 50′ handstand walk21 minute time cap!Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 22 600m run 3 rounds of 10 db snatches 10 weighted squats 10 up downs Unweighted version 600m run 3 rounds of 14 jumping jacks 14 squats 14 up downsRead more

JP CrossFit – WOD Snatch Balance (1×2) Metcon (Time) For time: 5-4-3-2-1 Squat snatches* 10-8-6-4-2 Bar over burpees *Rx 95/65 Rx+: 135/95 7 min capRead more