JP CrossFit – Community Metcon (Time) For time: In teams of 3- 2 partners work while 1 rests: 90 synchro russian kettlebell swings 400 m run 75 synchro burpees 400 m run 60 synchro dumbbell cleans 400m run 45 synchro sit ups 400 m run 20 synchro devils press 30 min cap! *2 people are always working while 1 is resting – the runs are together!* * Kettlebell swings- synchro will be considered having the KB at eye level at the same time * Burpees/Devils Press – synchro will be considered being on the ground at the same time * Dumbbell cleans – synchro will be considered having the DB to the shoulder at the same time * Situps- synchro will be considered being “up” from the ground at the same timeRead more

JP CrossFit – WOD Metcon (Time) For time 80/60 cal row into… 4 rounds of 20 wall balls 20 dumbbell snatches* *Rx: 50/40/35/25 18 min cap!Read more

JP CrossFit – WOD Push Press (Every 2 minutes x 3 sets: 3 Push Presses @ RPE 9 ) Metcon (AMRAP – Rounds and Reps) AMRAP 8 6 toes to bar 20 double undersRead more

JP CrossFit – WOD Metcon (Time) For time 800 m run into… 50 hand stand push ups 50 double dumbbell^ box step overs (24″/20″) 50 burpee box jump overs into… 800 m run *partition the middle however you would like! ^Rx: 50s/40s/35s/25s 30 min cap!Read more

JP CrossFit – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 13 3 ring muscle ups 10 single leg squats 15 kettlebell swings* Rx: 26kg/18kg/16kg/12kgRead more