JP CrossFit – Community Metcon (Time) Suns Out Time to RUN!! For time Cash in: 800m run 3 rounds of 18 situps 16 db snatches* 14 oh db lunge* 12 toes to bar Cash out 800m run 24min soft cap!! *Rx: 50/35 Rx+60/40Scale runs to take no more than 5 min/run. If doing the full 800, you’re going to want to leave no later than the 19min mark.Read more

JP CrossFit – WOD Metcon (Time) Suns Out Time to RUN!! For time Cash in: 800m run 3 rounds of 18 situps 16 db snatches* 14 oh db lunge* 12 toes to bar Cash out: 800m run 23min soft cap!! (you must be out on the run by this time) *Rx: 50/35 Rx+60/40Scale run to take no more than 5 min/run.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 Partner A: 400m run or 500m row Partner B: AMRAP 14 lateral wall balls 14 wall balls 14 wall ball situps Partner C: 30 shoulder taps (plank, down dog, or handstand)Rowers are first come first serve. You are welcome to switch from running to rowing. After partner C accumulates 30 shoulder taps, they will rest.Read more

JP CrossFit – Community Metcon (AMRAP – Rounds and Reps) AMRAP 24 Partner A: 400m run or 500m row Partner B: AMRAP 14 lateral wall balls 14 wall balls 14 wall ball situps Partner C: 30 shoulder taps (plank, down dog, or handstand)Rowers are first come first serve. You are welcome to switch from running to rowing. After partner C accumulates 30 shoulder taps, they will rest.Read more

JP CrossFit – Olympic Weightlifting Snatch (EMOM 15 + HS) One rep every minute for 15 min: 1-5: 73% 6-10: 78% 11-15: 83% Then do a heavy single without a clock. Snatch Grip Deadlift (2x(3+1) @85%) 3 segment snatch deadlifts + 1 snatch deadlift. Segment = pause off the ground, at the knee, and in the power position Snatch Pull (2×3 @90%) keep your feet flat Back Squat (2×5 @75%) five sec eccentric on the first repRead more