JP CrossFit – WOD Metcon (Time) Part A AMRAP 6 12 Hang power clean * 10 burpees 45 dubs –rest 3 min– Part B: Score from Part A for time: *Rx: 115/80 **Rx+ 155/105Shoot for 2-3 roundsRead more

JP CrossFit – WOD Metcon (Time) For time: 12-9-6-3-6-9-12 front Squat* toes to bar handstand push up 15 min cap! *rx:95/65 **rx+:135/95Read more

JP CrossFit – Community Metcon Metcon (5 Rounds for reps) EMOM 25 Min 1: AMRAP wall ball Min 2: 20 russian swings Min 3: 20 russian twists Min 4: AMRAP row Min 5: restEvery 50meters = 1 repRead more

JP CrossFit – Community () Metcon (AMRAP – Rounds and Reps) in teams of two AMRAP 17 Partner A 300m run Partner B 10 goblet squats 10 shoulder to overhead 10 weighted lunges 10 up downs Unweighted version: 10 jump squats 10 push ups 10 lunges 10 up downsRead more

JP CrossFit – WOD Metcon (4 Rounds for reps) With a 3 min clock: 20′ handstand walk 14 tall box jumps* 14 push ups AMRAP dumbbell snatches* –1 min rest– With a 3 min clock: 14 tall box jumps* 14 push ups 14 dumbbell snatches* AMRAP handstand walk –1 min rest– With a 3 min clock: 14 push ups 14 dumbbell snatches* 20′ handstand walk AMRAP tall box jumps* –1 min rest– With a 3 min clock: 14 dumbbell snatches* 20′ handstand walk 14 tall box jumps* AMRAP push ups Rx: 50/35, 30″/24″You should have 45sec-1min for the AMRAPs.Read more